Today’s agenda is a cut program for men. It consists of 12 different workouts. Using it you can burn your fat, build muscles and increase strength endurance indicators.
This program is hard, hellishly hard. It will contain 12 different workouts during three week. Every week will have four of them. So, this program can be effective about four months.
It has no emphasize on any group of muscles. Each group will have enough load because of program contains about 70 exercises and impact on all of them.
All muscle groups will have equally distributed load during all three weeks. However, there will be different approach. Thus, the first week is the week of supersets. I suppose everybody knows what I am talking about and there is no need to explain the sense of technique once more. If you don’t know what it is, just Google it.
The second week is also including supersets but not four pair like the first one, but three. Additionally, each workout will be finished by cardio. The optimal variant is a treadmill. If you haven’t it (that’s odd), try an elliptical trainer. You should run until your average pulse rate gets to 130 beats per minute.
At least, the third week is the week of circuit workouts. In short, you will have six exercises without reps and rest, and 5-minute cardio after the last one. It will be just one round. You will need to do 4-5 rounds. The rest period between rounds lasts only 3-5 minutes and 2-3 minutes between supersets. So, every workout lasts about an hour. It is not so long, but very intensive. Considering that you will have four trainings per week it will be more than enough to burn fat. The other main thing is a proper nutrition. Don’t forget to choose the right diet.
If you cannot do parallel bar dips, use the machine that simulate it. The ‘max’ note means exercise should be made till failure but not more than 20 reps. If you have enough strength to do more than 20 reps, use weights.
Gradually, when body gets used to loads, you may increase duration of cardio and add one rep to some supersets.
Let’s go.
First week: supersets phase
First training: legs and shoulders training
First superset:
- Barbell squats 3*15
- Leg Press 3*15
Second superset:
- Military press 3*15
- Dumbbell Lateral Raise (Power Partials) 3*15
Third superset:
- Stiff-Legged Barbell Deadlift 3*12
- Lying Leg Curls 3*15
Fourth superset:
- Seated Dumbbell Press 3*15
- Front Cable Raise 3*15
Second training: back and abs training
First superset:
- Stiff Leg Barbell Good Morning 3*15
- Hyperextensions 3*15
Second superset:
- Wide Grip Pull-Ups 3xmax
- Smith Machine Pull-ups 3*15
Third superset:
- Parallel Bar Leg Raise 3*15
- Сrunches 3*15
Fourth superset:
- Parallel Grip Pulldown 3*15
- Seated Cable Rows: 3*15;
Third training: chest and triceps training
First superset:
- Barbell Incline Bench Press 3*15
- Push-up Wide 3*15
Second superset:
- Parallel Bar Dips 3*max
- Triceps Pushdowns 3*15
Third superset:
- Barbell Incline Bench Press 3*15
- Butterfly 3*15
Fourth superset:
- Standing Dumbbell Triceps Extension 3*15
- Lying Dumbbell Triceps Extension 3*15
Fourth training: biceps, abs and forearms training
First superset:
- Supinated Grip Pullups 3*max
- Hammer Curls 3*15
Second superset:
- Hanging Leg Raises 3*15
- Decline Crunch 3*15
Third superset:
- Barbell Curls 3*15
- Alternate Incline Dumbbell Curl 3*10
Fourth superset:
- Seated Palm-Up Barbell Wrist Curls 3*15
- Seated Palm-Down Barbell Wrist Curls 3*15
Second week: supersets + cardio training phase
First training: legs and shoulders training
First superset:
- Military Press 3*15
- Dumbbell Lateral Raise (Power Partials) 3*15
Second superset:
- Barbell squats 3*15
- Leg Press 3*15
Third superset:
- Leverage Shoulder Press 3*15
- Upright Barbell Rows 3*15
Cardio training: 20-30 minutes
Second training: back and abs training
First superset:
- Parallel Bar Leg Raise 3*15
- Decline Crunch 3*15
Second superset:
- Hyperextensions 3*15
- Barbell Deadlift 3*15
Third superset:
- Pullups 3*max
- Leverage Iso Low 3*15
Cardio training: 20-30 minutes
Third training: chest and triceps training
First superset:
- Barbell Bench Press 3*15
- Incline Dumbbell Flyes 3*15
Second superset:
- Push-Ups Close Hand Positions 3*15
- Triceps Pushdowns 3*15
Third superset:
- Leverage Chest Press 3*15
- Barbell Curls 3*15
Cardio training: 20-30 minutes
Fourth training: biceps, abs and forearms training
First superset:
- Supinated Grip Pullups 3*max
- Hammer Curls 3*15
Second superset:
- Seated Flat Bench Leg Pull-In 3*15
- Cable Crunch 3*15
Third superset:
- Preacher Curl 3*15
- Reverse Barbell Curl 3*15
Cardio training: 20-30 minutes
Third week: circuit training + cardio training phase
First training: legs and shoulders training (4-5 rounds)
- Military Press 1*15
- Hack Squats 1*15
- Standing Barbell Press Behind the Neck 1*15
- Dumbbell Lunges 1*15
- Bent-Over Dumbbell Rear Delt Raises 3*10
- Dumbbell Step Ups 1*15
- Cardio 5 minutes
Second training: back and abs training (4-5 sets)
- Hanging Leg Raises 1*15
- Pull-ups 1*max
- Hyperextensions 1*15
- Bent Over Two-Dumbbell Row 1*15
- Flat Bench Pullover 1*15
- Decline Crunch 1*15
- Cardio 5 minutes
Third training: chest and triceps training
- Dumbbell Incline Bench Press 1*15
- Parallel Bar Dips 1*max
- Dumbbell Flyes 1*15
- Standing Dumbbell Triceps Extension 1*15
- Butterfly 1*15
- Standing Bent-Over Two-Arm Dumbbell Triceps Extension 1*15
- Cardio 5 minutes
Fourth training: biceps, abs and forearms training (4-5 rounds)
- Supinated Grip Pullups 1*max
- Parallel Bar Leg Raise 1*15
- Barbell Curls 1*15
- Crunches 1*15
- Alternate Incline Dumbbell Curl 1*15
- Reverse Barbell Curl 1*15
- Cardio 5 minutes
So, these are hellish three weeks of cut program. If you have decided to use it, plan your diet properly. Additionally, as usual you should have enough sleep, regular nutrition and recover yourself with supplements (you can try our shop with more than friendly prices).
There are more comments about the third week. In this week we use so-called circuit training. It means that you need to do all six exercises one by one and only one time without reps and rest. After this you will have 5-minute cardio. This is the only one round. One workout should consist of 4-5 rounds. This program is designed for about two periods, 6-7 weeks. After this period you will need to change your training plan. On the other hand, if you have progress using it, you can continue.
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