Program Description
This program is for cutting body fat to better see muscle definition. We keep training hard while eating less so this is not going to be easy walk at the beach. We don’t want to lose any muscle and that’s not easy when calories are below maintenance. Do you have what it takes? https://www.ballstothewall.fi
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 05, 2024 08:39
- Last EditedJul 25, 2024 06:53
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
2
Overhead Tricep Extension (Cable)
3
15 reps
3
Push Up
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Pull-Up (Assisted)
3
8 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Sit Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
2
Overhead Tricep Extension (Cable)
3
15 reps
3
Push Up
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Pull-Up (Assisted)
3
8 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Sit Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
2
Overhead Tricep Extension (Cable)
3
15 reps
3
Push Up
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Pull-Up (Assisted)
3
8 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Sit Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
2
Overhead Tricep Extension (Cable)
3
15 reps
3
Push Up
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Pull-Up (Assisted)
3
8 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Sit Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
2
Overhead Tricep Extension (Cable)
3
15 reps
3
Push Up
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Pull-Up (Assisted)
3
8 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Sit Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
2
Overhead Tricep Extension (Cable)
3
15 reps
3
Push Up
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Pull-Up (Assisted)
3
8 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Sit Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
2
Overhead Tricep Extension (Cable)
3
15 reps
3
Push Up
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Pull-Up (Assisted)
3
8 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Sit Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
2
Overhead Tricep Extension (Cable)
3
15 reps
3
Push Up
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Pull-Up (Assisted)
3
8 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Sit Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
2
Leg Press
3
15 reps
3
Lying Leg Curl
3
15 reps
4
Seated Calf Raise
3
15 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Seated Overhead Press (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
2
Leg Press
3
15 reps
3
Lying Leg Curl
3
15 reps
4
Seated Calf Raise
3
15 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Seated Overhead Press (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
2
Leg Press
3
15 reps
3
Lying Leg Curl
3
15 reps
4
Seated Calf Raise
3
15 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Seated Overhead Press (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
2
Leg Press
3
15 reps
3
Lying Leg Curl
3
15 reps
4
Seated Calf Raise
3
15 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Seated Overhead Press (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
2
Leg Press
3
15 reps
3
Lying Leg Curl
3
15 reps
4
Seated Calf Raise
3
15 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Seated Overhead Press (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
2
Leg Press
3
15 reps
3
Lying Leg Curl
3
15 reps
4
Seated Calf Raise
3
15 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Seated Overhead Press (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
2
Leg Press
3
15 reps
3
Lying Leg Curl
3
15 reps
4
Seated Calf Raise
3
15 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Seated Overhead Press (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
2
Leg Press
3
15 reps
3
Lying Leg Curl
3
15 reps
4
Seated Calf Raise
3
15 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Seated Overhead Press (Dumbbell)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Dumbbell Row
3
8 reps
4
Face Pull
3
15 reps
5
Push Up
3
AMRAP
6
Incline Bench Press (Dumbbell)
3
10 reps
7
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Dumbbell Row
3
8 reps
4
Face Pull
3
15 reps
5
Push Up
3
AMRAP
6
Incline Bench Press (Dumbbell)
3
10 reps
7
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Dumbbell Row
3
8 reps
4
Face Pull
3
15 reps
5
Push Up
3
AMRAP
6
Incline Bench Press (Dumbbell)
3
10 reps
7
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Dumbbell Row
3
8 reps
4
Face Pull
3
15 reps
5
Push Up
3
AMRAP
6
Incline Bench Press (Dumbbell)
3
10 reps
7
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Dumbbell Row
3
8 reps
4
Face Pull
3
15 reps
5
Push Up
3
AMRAP
6
Incline Bench Press (Dumbbell)
3
10 reps
7
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Dumbbell Row
3
8 reps
4
Face Pull
3
15 reps
5
Push Up
3
AMRAP
6
Incline Bench Press (Dumbbell)
3
10 reps
7
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Dumbbell Row
3
8 reps
4
Face Pull
3
15 reps
5
Push Up
3
AMRAP
6
Incline Bench Press (Dumbbell)
3
10 reps
7
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Dumbbell Row
3
8 reps
4
Face Pull
3
15 reps
5
Push Up
3
AMRAP
6
Incline Bench Press (Dumbbell)
3
10 reps
7
Hanging Leg Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
2
Walking Lunge (Dumbbell)
2
15 reps
3
Single Leg Press
3
12 reps
4
Hammer Curl
3
8 reps
5
Upright Row (Cable)
3
15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
2
Walking Lunge (Dumbbell)
2
15 reps
3
Single Leg Press
3
12 reps
4
Hammer Curl
3
8 reps
5
Upright Row (Cable)
3
15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
2
Walking Lunge (Dumbbell)
2
15 reps
3
Single Leg Press
3
12 reps
4
Hammer Curl
3
8 reps
5
Upright Row (Cable)
3
15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
2
Walking Lunge (Dumbbell)
2
15 reps
3
Single Leg Press
3
12 reps
4
Hammer Curl
3
8 reps
5
Upright Row (Cable)
3
15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
2
Walking Lunge (Dumbbell)
2
15 reps
3
Single Leg Press
3
12 reps
4
Hammer Curl
3
8 reps
5
Upright Row (Cable)
3
15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
2
Walking Lunge (Dumbbell)
2
15 reps
3
Single Leg Press
3
12 reps
4
Hammer Curl
3
8 reps
5
Upright Row (Cable)
3
15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
2
Walking Lunge (Dumbbell)
2
15 reps
3
Single Leg Press
3
12 reps
4
Hammer Curl
3
8 reps
5
Upright Row (Cable)
3
15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
2
Walking Lunge (Dumbbell)
2
15 reps
3
Single Leg Press
3
12 reps
4
Hammer Curl
3
8 reps
5
Upright Row (Cable)
3
15 reps
6
Seated Calf Raise
3
20 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)3 Sets
8 Reps
2
Overhead Tricep Extension (Cable)3 Sets
15 Reps
3
Push Up3 Sets
12 Reps
4
Seated Row (Cable)3 Sets
12 Reps
5
Pull-Up (Assisted)3 Sets
8 Reps
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
7
Sit Up3 Sets
12 Reps
Day 2
1
Front Squat (Paused)3 Sets
8 Reps
2
Leg Press3 Sets
15 Reps
3
Lying Leg Curl3 Sets
15 Reps
4
Seated Calf Raise3 Sets
15 Reps
5
Tricep Pushdown (Cable)3 Sets
15 Reps
6
Seated Overhead Press (Dumbbell)3 Sets
15 Reps
Day 3
1
Pullover (Dumbbell)3 Sets
12 Reps
2
Lat Pulldown3 Sets
12 Reps
3
Dumbbell Row3 Sets
8 Reps
4
Face Pull3 Sets
15 Reps
5
Push Up3 Sets
AMRAP
6
Incline Bench Press (Dumbbell)3 Sets
10 Reps
7
Hanging Leg Raise3 Sets
12 Reps
Day 4
1
Trap Bar Deadlift3 Sets
8 Reps
2
Walking Lunge (Dumbbell)2 Sets
15 Reps
3
Single Leg Press3 Sets
12 Reps
4
Hammer Curl3 Sets
8 Reps
5
Upright Row (Cable)3 Sets
15 Reps
6
Seated Calf Raise3 Sets
20 Reps