Most cutting workout plans have you doing too much cardio and not enough weight training. This combination can lead to muscle and fat loss, which is the opposite of what you want to achieve when cutting.

A better approach is focusing on strength training while still doing some cardio work but ensuring that most of your workouts focus on lifting weights. By doing this, you’ll lose fat while preserving muscle, which is the key to a successful cut.

The following workout plan will have you lifting weights four days per week while doing cardio work. This should be done for the next 68 weeks as you focus on reducing your body fat percentage.

Lower Body Workout

  1. Squats – 4 sets of 10 reps
  2. Leg Press – 4 sets of 10 reps
  3. Leg Curls – 4 sets of 10 reps
  4. Calf Raises – 4 sets of 10 reps
  5. Cardio – 30 minutes of moderate-intensity cardio

Upper Body Workout

  1. Bench Press – 4 sets of 10 reps
  2. Incline Dumbbell Press – 4 sets of 10 reps
  3. Military Press – 4 sets of 10 reps
  4. Lat Pulldowns – 4 sets of 10 reps
  5. Dumbbell Curls – 4 sets of 10 reps
  6. Tricep Pushdowns – 4 sets of 10 reps
  7. Cardio – 30 minutes of moderate-intensity cardio

HIIT 1

  1. Sprint for 30 seconds
  2. Rest for 1 minute
  3. Repeat 8 times

Full Body Workout

  1. Deadlifts – 4 sets of 10 reps
  2. Bent Over Rows – 4 sets of 10 reps
  3. Pullups – 4 sets of 10 reps
  4. Military Press – 4 sets of 10 reps
  5. Bench Press – 4 sets of 10 reps
  6. Squats – 4 sets of 10 reps
  7. Cardio – 30 minutes of moderate-intensity cardio

HIIT 2

  1. Bike Sprints – 1 minute all out, followed by 1 minute of easy pedaling
  2. Repeat 10 times

Walking

  1.  Walk for 3060 minutes at a moderate pace 35 times per week.

Hints and Tips for Even Better Results

Here are a few extra tips to help you get even better results from this cutting workout plan:

  • Don’t starve yourself – To lose fat, you need to be in a calorie deficit. However, this doesn’t mean that you should starve yourself. Eating too few calories will make you miserable, and it will be tough to stick to your diet. Eat moderate calories and focus on getting most of your calories from healthy, whole foods.
  • Get plenty of sleep – Sleep is important for your physical and mental health. When cutting, you need to be well rested to have the energy to work out hard and stick to your diet. Most people need around 8 hours of sleep per night.
  • Strive for strength – When cutting exercises, it’s important to focus on getting stronger. This doesn’t mean that you should try adding a lot of weight to the bar weekly. Instead, focus on progressive overload, adding more reps, sets, or importance to your exercises over time. Getting stronger will not only help you build muscle, but it will also help you lose fat.
  • Pump up the protein – Protein is important for preserving muscle mass and can help you feel fuller for longer. When cutting, ensure that you’re eating enough protein and that most of your calories come from healthy, whole foods.
  •  Supplement wisely – A few supplements can be helpful when cutting. These include protein powder, BCAA’s, and caffeine. However, you don’t need any of these supplements to lose fat. They can help you reach your goals faster.
  • Eat clean – Eating healthy, whole foods is important for both your physical and mental health. When cutting, ensure you’re eating plenty of fruits, vegetables, and lean protein. Avoid processed foods, sugary drinks, and excessive amounts of alcohol.
  • Track your progress – Tracking your progress is important for motivation and accountability. Make sure to weigh yourself regularly and take progress pictures. This will help you stay on track and see the results of your hard work.
  • Treat, don’t binge – It’s ok to indulge in your favorite foods occasionally, but don’t go overboard. Eating too many calories will set you back and make it harder to lose fat. If you treat yourself, make sure that most of your diet is still composed of healthy, whole foods.

Wrapping Up

That’s it! This cutting workout plan will help you lose fat and maintain muscle. Just remember to focus on getting stronger, eating healthy, and getting plenty of sleep; you’ll be on your way to reaching your goals.

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