Maintanence & Cut phase 1

The First Week of Training is targeting maintenance, before starting this program suggest bulking for 1 phase taking one week of deload before starting than moving in. The rest of the program is the cutting phase. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Standing Calf Raise

Tibialis Raise

Abs Crunch (Weighted)

Lying Leg Raise

Wood Chop

Leg Curl

Leg Extension

Hack Squat

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Single Leg Romanian Deadlift

Sissy Squat (Weighted)

Seated Row (Cable)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Straight Arm Pulldown

Upright Row (Barbell)

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

Preacher Curl (EZ Bar)

Forearm Curl

Forearm Raise 

Chest Fly (Cable)

Incline Bench Press (Barbell)

Decline Chest Fly

Pec Deck (Machine)

Lateral Raise (Dumbbell)

French Press

Tricep Pushdown (Cable)

Cardio

Rear Delt Fly (Cable)

Reverse Pec Deck

Face Pull

Shoulder Press (Plate Loaded)

Wrist Curls

Plank

Side Plank

Back Extension (Weighted)

Bench Press (Close Grip)

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Bicep Curl (Machine)

Tricep Extension (Machine)

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