Cut n' Cardio

The program is a 4 day/week split , upper/lower:
Upper (focus on push movement)
Lower (focus on squat)
Rest
Upper w/ Run (focus on pulling movements)
Lower (focus on hinges)
Walk
Rest



Volume will increase every 4 weeks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Safety Bar Squat

Hip Thrust (Barbell)

 lower (focus squat)

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Upper (focus push)

Deadlift (Barbell)

Leg Press (45 Degrees)

Hack Squat

Lower (hinge focus)

Pull-Up (Bodyweight)

Seated Row (Cable)

Upper focus pull w/ Run 

Walk

Upper focus pull

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