5x5 Cutting Cycle?

  1. Arrow 5x5 Cutting Cycle?


    alright, this is the only place that i thought of when searching for pro advice. I've been bulking for 2 months already and im looking to cut now with 5x5. Should i keep this routine if i want to drop bf% and preserve my lean mass? or should i change the routine up? and can you guys recommend a good diet for my cutting cycle?

    stats:
    178lbs,
    5'8.5"
    21.6 bf%
    3000 calorie diet for maintenance right now. 220+g of protein. 60g or less of fat everyday.

    5x5 exercise regimen:

    A workout:
    back squat 5x5
    bench press 5x5
    machine chest flye 2 sets, 8 and 6 reps
    decline machine chest 2 sets, 8 and 6 reps
    bent over row 5x5
    lockdown chest 2 sets, 8 and 6 reps
    ab crunches 3 sets of 20

    A mod workout:
    back squat 5x5
    bench press 5x5
    machine chest flye 2 sets, 8 and 6 reps
    decline machine chest 2 sets, 8 and 6 reps
    bent over row 5x5
    lockdown chest 2 sets, 8 and 6 reps
    ab crunches 3 sets of 20
    machine leg curl 2 sets, 8 and 6 reps
    lockdown tricep iso 2 sets, 8 and 6 reps
    decline close grip 2 sets, 8 and 6 reps
    bicep curls 2 sets, 8 and 6 reps
    skullcrushers 2 sets, 8 and 6 reps

    B workout:
    machine leg press 5x5
    military press 5x5
    machine rear raise 2 sets, 8 and 6 reps
    dead lifts 2 sets, 5 reps
    shrugs 2 sets, 8 and 6 reps
    ab crunches 3 sets of 20

    B mod workout:
    machine leg press 5x5
    military press 5x5
    machine rear raise 2 sets, 8 and 6 reps
    dead lifts 2 sets, 5 reps
    shrugs 2 sets, 8 and 6 reps
    ab crunches 3 sets of 20
    machine leg curl 2 sets, 8 and 6 reps
    lockdown tricep iso 2 sets, 8 and 6 reps
    decline close grip 2 sets, 8 and 6 reps
    bicep curls 2 sets, 8 and 6 reps
    seated preacher curls 2 sets, 8 and 6 reps


    its a ABA/BAB routine that differs every week.

    Can you guys help me out? Appreciate it, thanks


  2. Way too much in my opinion. If you are going to do a full-body workout 3 times a week this is overkill. The whole point of a 5x5 program is to stick with a handful of big exercises and push them hard while cutting out the fluff. I would recommend something like this:
    A: back SQ 5x5, bench press 5x5, bent over row 5x5; optional abs and/or 1-2 sets of biceps or triceps
    B: Front SQ 5x5, military press 5x5, DL work up to 1x5, pull-ups 3 sets to near failure; optional 1-2 sets of arm work

    If your work hard with this set-up and try to add weight each workout or every other workout it will be plenty. Start with weights where it only takes a moderately hard effort to complete your sets and then add weight every workout or every other workout.
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  3. thanks for the reply, ill take it into consideration for sure. Would the routine you recommended be a good one for cutting? and any supps i should be looking into?

  4. Just about any decent routine can be used for cutting. If you don't want to do a 5x5 based program, I would recommend 5/3/1 and you could tweak the assistance work to fit your needs. The volume is low enough to allow for some cardio or conditioning as well. Personally I'm not a huge fan of any particular supplements for cutting beyond the basics (protein powder if needed, multi-vit, and maybe some creatine from time to time). Losing fat is mostly diet related and I think most people would do well to get that dialed in nearly perfect before even considering fat loss supplements. In general I'm a fan of keeping things basic instead of throwing the kitchen sink at it right from the start. I would say hold off on the fat loss supplements until you really stall out with a good diet program or need that finishing touch on something like contest prep.

  5. thanks for the advice man, ill look into 5/3/1. Rep points for you
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