4-Day Cut & Grow Program

Progression Plan
Weeks 1-4: Focus on getting used to the volume while maintaining strength.
Weeks 5-8: Push for progressive overload (adding reps or weight when possible).
Weeks 9-12: If recovery feels good, continue progressing. If fatigue accumulates, reduce volume slightly.

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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

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Dip (Assisted)

Hanging Leg Raise

UPPER [ PUSH ]

Squat (Barbell)

Leg Press

Split Squat (Smith Machine)

Leg Curl

Standing Calf Raise

Cable Crunch

LOWER [ QUAD FOCUS ]

Pull-Up (Assisted)

Barbell Row

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Machine)

Preacher Curl (Dumbbell)

Hammer Curl

Incline Chest Fly (Dumbbell)

Hanging Knee Raise

UPPER [ PULL ]

Deadlift (Barbell)

Leg Extension

Chest Supported Row (Machine)

LOWER [ GLUTE/HAM ]

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