All Levels • 8–16 weeks
Cutting
Strip fat. Keep every pound of muscle.
Lose 0.5–1% bodyweight per week while preserving lean mass and strength.
Built for you if
- You have visible body fat you want gone (men >15%, women >25%).
- You can hit 8,000+ steps daily and stay consistent with food tracking.
- You've trained at least 8 weeks and have a baseline of strength to protect.
Skip if
- You are already lean (<10% men / <18% women) — switch to the Lean Bulk / Maingain.
- You can't commit to a 300–500 kcal daily deficit for 8+ weeks.
- You are pregnant, breastfeeding, or have an active eating disorder.
Weekly Split
| Day | Focus | Notes |
|---|---|---|
| Mon | Upper Push (chest/shoulders/triceps) | Heavy compound first, isolations after. |
| Tue | Lower (quads/glutes) | Squat or leg press primary. |
| Wed | Upper Pull (back/biceps) | Vertical + horizontal pull mix. |
| Thu | Active recovery + 30 min Zone 2 cardio | Walk, bike, or row. |
| Fri | Lower (hamstrings/glutes) | RDL primary, finish with calves. |
| Sat | Full body pump + 20 min HIIT finisher | Higher reps, shorter rest. |
| Sun | Rest + 8k+ steps | Mobility & sleep priority. |
Sample — Upper Push Day
| Exercise | Sets | Reps | Rest | RPE | Home Sub |
|---|---|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | 2–3 min | 8 | Push-ups (weighted backpack) |
| Seated DB Shoulder Press | 3 | 8–10 | 90 s | 8 | Pike push-ups |
| Incline DB Press | 3 | 10–12 | 90 s | 8 | Decline push-ups |
| Cable Lateral Raise | 4 | 12–15 | 60 s | 9 | Backpack lateral raises |
| Rope Tricep Pushdown | 3 | 12–15 | 60 s | 9 | Bench dips |
| Overhead Tricep Extension | 3 | 12–15 | 60 s | 9 | Diamond push-ups |
Sample Meal Day
Breakfast
3 whole eggs + 4 egg whites scrambled, 1 cup oats with berries, black coffee.
Snack
Greek yogurt (200 g, 0%) + 1 scoop whey + 1 tbsp honey.
Lunch
180 g grilled chicken, 200 g jasmine rice, mixed greens with vinaigrette.
Snack
Apple + 100 g cottage cheese.
Dinner
200 g lean steak or salmon, 300 g roasted potatoes, 2 cups broccoli.
≈ 2,100 kcal • 210 P / 220 C / 55 F (adjust ±10% by bodyweight).
Progression Rules
- →Week 1–4: maintain calories, baseline lifts; cut 300 kcal week 1.
- →Every 2 weeks: if scale hasn't moved, drop 100–150 kcal OR add 1k steps.
- →Every 6 weeks: take a 5-day diet break at maintenance to reset hormones.
- →Deload every 6th training week (sets ÷ 2, weight 70%).
Common Mistakes
- Slashing calories too fast — you'll lose muscle and crash energy.
- Skipping protein. Hit 1 g per pound of goal bodyweight, every day.
- Adding cardio instead of fixing food. Food creates the deficit, cardio supports it.
- Weighing yourself daily and panicking. Use a 7-day average.
Ready to start Cutting?
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