Notes

Cutting Workout 1


Barbell Squats - 3 sets of 8-12 reps

Romanian Deadlift - 3 sets of 8-10 reps

Pull Ups - 2 sets of 8-12 reps

Incline Chest Press - 2 sets of 10-15 reps

Lateral Raises - 2 sets of 15 reps

Plank - 2 sets of 30-45 seconds

Crunches - 2 sets of 30 seconds

Cutting Workout 2


Barbell Bench Press - 3 sets of 8-12 reps

Chest Fly - 3 sets of 12 reps

DB or Barbell Lunges - 3 sets of 10 reps on each leg

Barbell Overhead Press - 2 sets of 8-10 reps

Tricep Push Downs - 3 sets of 15 reps

Bicep Curls - 2 sets of 12 reps

Bird Dog - 2 sets of 12 reps

V-ups - 2 sets of 12 reps

Cutting Workout 3


Hip Thrusts - 3 sets of 10-12 reps

Leg Press - 3 sets of 10-12 reps

DB Single Arm Bent Over Row: 2 sets of 12 reps

Flat Dumbbell Chest Press - 2 sets of 12 reps

Front Raises - 2 sets of 15 reps

Leg Extension: 3 sets of 15 reps

Hamstring Curl: 2 sets of 12 reps

Abductor: 3 sets of 12-15 reps

You can then add your cardio either at the end of these days or on separate days. LISS (low-intensity steady state) or HIIT (high-intensity interval) cardio can be used for your cardio and it comes down to personal preference on what one to use.


Example LISS: 30-60 minute treadmill fast walk - incline moderate, aiming for 60-75% max heart rate.

Example HIIT: 1 min run (60-70% max Heart rate) followed by 20-second sprint (90-95% max heart rate) - repeated 10 times.