Current 2013 Cutting Routine
Last updated: 2/26/13 — Slightly modified some sets/reps on a few exercises
If you want to continue to do the older bulking routine or view it for any reason, click here.
The most important thing to remember during cutting is that the goal isn’t to add “more” muscle (not happening at a calorie deficit), but to “retain” as much muscle as possible when losing weight–optimizing fat loss to get as lean as possible.
This workout is a lower volume routine with a few different exercises/movements (still a decent amount, but with two days off instead of one), mainly focusing on getting recovery that is much needed during a calorie deficit while also putting more emphasis on the core. Diet is still the #1 key factor here.
5 Day split, followed by a much needed off weekend (No cardio or any type of exercise, just rest).
Monday
Chest/Triceps/Core
5×5 Flat Bench Press (alternating with incline bench the next week, then back to flat bench after that, etc)
3×8 Flat Dumbbell Press (alternating with incline the next week, then back to flat after that, etc)
3×10 Tricep Kickbacks
3×10 Dumbbell Flys
3×10 Single Hand Tricep Pulldowns (palm facing down)
3×15 Weighted Tricep Dips (Optional, skip this every other week)
Core:
4×12 Decline Weighted Twisting Situps (weight placed behind your head)
3×10 Weighted Straight Leg Raises (dumbbell placed between feet)
4×10 Weighted Standing Sidebends (with a twist at bottom part of movement)
Tuesday
Back/Biceps
3×6 Weighted Pullups
4×8 T-Bar Rows
3×10 EZ Bar Curls
3×10 Lat Pulldowns
3×10 Concentration Curls
3×10 Seated Rows
3×15 Dumbbell Hammer Curls
Wednesday
Shoulders/Core
5×5 Smith Machine Overhead Press (Changed 2/26/13)
3×8 Dumbbell Shoulder Press
3×10 Rear Delt Raises
3×10 Side Raises
3×10 Face Pulls
3×10 Cable Shoulder Press
Core:
4×12 Decline Weighted Twisting Situps (weight placed behind your head)
3×10 Weighted Straight Leg Raises (dumbbell placed between feet)
3×10 Weighted Sidebends On Back Machine (no twist)
Thursday
Legs/Traps
5×5 Squats
3×10 Smith Machine Calf Raises (on a box)
3×10 Leg Extensions
3×10 Leg Curls
3×12 Calf Raise Machine
3×10 Stiff Legged Deadlift
4×15 Shrugs
Friday
Upper Body Lightweight/Hypertrophy (use lighter weight than you normally would for these exercises)
4×10 Flat Bench Press (Changed 2/26/13)
4×8 Flat Bench Dumbbell Press (Changed 2/26/13)
4×10 Decline Skullcrushers superset with 4×10 Decline Close Grip Press
4×10 Cable Curls
4×10 Side Raises superset with 4×10 Rear Delt Raises
Core:
4×12 Decline Weighted Twisting Situps (weight placed behind your head)
4×10 Weighted Standing Sidebends (with a twist at bottom part of movement)
3×10 Weighted Sidebends On Back Machine (no twist)
Saturday
Offday.
Sunday
Offday.
