Check below an example of a 4-day workout program for those who are looking to cut body fat and maintain as much lean muscle mass as possible. If you’re wondering why strength training is important for cutting cycles, I strongly recommend you check out our post regarding strength training while cutting. You’re going to find a lot of valuable information there. But below you will find an actual example of a workout plan. Keep in mind that this is just an example.
- You need to have a progressive overload, adjust weights according to your own needs, have a correct form, and change the workout plan every once in a while.
This example of strength training when cutting will help you a lot to burn way more fat through your diet while boosting your metabolism and maintaining lean muscle mass.
When it comes to the rest time, you should keep it for around 90 seconds. You need to focus on lifting heavy to keep as much muscle as possible while cutting your calorie intake with a correct diet.
In addition to that, it is important to remember that you shouldn’t attempt personal records or lifting too heavy. As your body works in a calorie deficit, you need to lift heavy, but not too heavy, because your body takes longer to recover and you may not have the same strength levels.
So, we’re going to share each training program day by day. Let’s get started.
First workout day: Upper body (back, chest, arms)
- Machine chest flye – 4 sets of 12 to 15 reps
- Incline bench press – 4 sets of 6 to 8 reps of lifting heavy
- Weighted (or assisted) pull-up – 4 sets of 8 to 12 reps
- Standing dumbbell Arnold press – 4 sets of 10 reps of lifting heavy
- Dips – 4 sets of 12 to 20 reps
- Barbell curls – 4 sets of 8 to 12 reps
Second workout day: lower body (mostly focusing on squat)
- Back squat – 4 sets of 6 to 8 reps of lifting heavy
- Smith machine hip thrust – 4 sets of 8 to 10 reps
- Bulgarian split squat – 4 sets of 10 to 12 reps on each leg
- Seated calf raises – 4 sets of 10 to 12 reps
- Leg extension – 3 to 4 sets of 10 to 20 reps
Third workout day: Upper body (again back and arms, with shoulders)
- Cable lateral raise – 4 sets of 12 to 15 reps
- Barbell military press – 4 sets of 8 to 12 reps of lifting heavy
- Cable face pull – 4 sets of 12 to 15 reps
- Dumbbell flat bench press – 4 sets of 10 reps of lifting heavy
- Skullcrusher – 4 sets of 8 to 12 reps
- EZ bar preacher curls – 4 sets of 8 to 12 reps
Fourth workout day: lower body (focusing mostly on deadlift)
- Snatch grip deadlift – 4 sets of 6 to 8 reps (heavy weights)
- Dumbbell single arm row – 4 sets of 8 to 10 reps
- Leg press – 4 sets of 10 to 12 reps
- Calf raises – 4 sets of 12 to 15 reps
- Reverse grip pulldown – 4 sets of 8 to 12 reps
- Hamstring curl – 4 sets of 12 to 15 reps
Total sets per week
So, here I am going to share the total amount of sets per week per muscle group. You need a progressive overload as your muscles can adapt easily. That’s why, every week, you could increase the total weekly set volume by one set. Up to about 16 to 19 total sets per muscle group per week (besides arms).
From that moment, you could reset back to a lower set volume and increase the weight.
So, you have:
- Triceps: 8
- Calves: 8
- Back: 12
- Chest: 12
- Shoulders: 12 to 15
- Quads: 12 to 16
- Hamstrings/Glutes: 12 to 16
In the end
It goes without saying that you should have a proper form. You shouldn’t attempt lifting too heavy, nor should you lift too light. You need to go for the moderate to heavy weights so you can perform the reps with proper form, but not feel it too lightly. A coach could help with that more.
Anyway, with the workout program above and the plenty of advice you have regarding how to strength train when cutting, you are on the right path to your cutting success!
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