Cutting Workout Routine

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    Cutting Workout Routine


    So I haven't decided whether I want to run a loose 5x5 with a 4day split in order to maintain strength during my cut, or do a reduced volume workout of Layne Norton's power-hypertrophy routine instead.

    5x5 would look like this:

    Monday- Chest and Triceps
    5x5 flat bench
    5x5 incline bench
    5x5 decline bench
    5x5 skullcrushers

    Tuesday- Back and Biceps
    5x5 Deadlifts
    5x5 bent over barbell rows
    5x5 pull-ups
    5x5 seated cable rows ? (wondering if this is too much with the bent over bb rows, or take out the deadlifts and keep these.)
    5x5 barbell curls

    Wednesday-Off

    Thursday- Legs
    5x5 Squats
    5x5 Stiff Legged Deadlifts
    5x11 toe press for calves

    Friday- Shoulders/Traps
    5x5 barbell shrugs
    5x5 upright rows
    5x5 seated barbell press

    or I would run something like this:

    Day 1- Power Lower

    Pressing Power Movement: Squats
    3 sets of 3-5 reps
    * Assistance pressing movement: Hack Squats
    2 sets of 6-10 reps
    * Assistance pulling movement: Stiff legged deadlifts
    3 sets of 5-8 reps
    * Assistance pulling/curling movement: Glute ham raises or lying leg curls
    2 sets of 6-10 reps
    * Auxiliary calf movement: Seated calf raise
    2 sets of 6-10 reps


    Day 2: Power Upper

    * * Pulling Power Movement: Bent over or Pendlay rows
    3 sets of 3-5 reps
    * Assistance Pulling movement: Weighted Pull ups
    2 sets of 6-10 reps
    * Auxiliary Pulling movement: Rack chins
    1 set of 6-10 reps
    * Pressing Power Movement: Flat dumbbell presses
    3 sets of 3-5 reps
    * Assistance pressing movement: Weighted dips
    2 sets of 6-10 reps ----(May replace this 3x5 incline bb press)-----
    * Assistance pressing movement: Seated dumbbell shoulder presses
    3 sets of 6-10 reps
    * Auxiliary curling movement: Cambered bar curls
    3 sets of 6-10 reps
    * Auxiliary extension movement: Skull crushers
    3 sets of 6-10 reps



    Day 3: Rest

    Day 4: Back and Shoulders Hypertrophy Day

    * Pulling Power Exercise speed work: Bent over or Pendlay rows
    4 sets of 3 reps with 65-70% of normal 3-5 rep max
    * Hypertrophy pulling movement: Rack chins
    2 sets of 8-12 reps
    * Hypertrophy pulling movement: Seated cable row
    2 sets of 8-12 reps
    * Hypertrophy pulling movement: Close grip pulldowns
    2 sets of 15-20 reps
    * Hypertrophy shoulder movement: Seated dumbbell presses
    3 sets of 8-12 reps
    * Hypertrophy shoulder movement: Upright rows
    2 sets of 12-15 reps
    * Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
    1 set of 12-20 reps

    Day 5: Lower Body Hypertrophy Day

    * Lower Body Power Exercise speed work: Squats
    4 sets of 3 reps with 65-70% of normal 3-5 rep max
    * Hypertrophy pressing movement: Hack squats
    2 sets of 8-12 reps
    * Hypertrophy pressing movement: Leg presses
    3 sets of 12-15 reps
    * Hypertrophy pulling movement: Romanian deadlifts
    3 sets of 8-12 reps
    * Hypertrophy curling movement: Seated leg curls
    2 sets of 15-20 reps
    * Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps

    Day 6: Chest and Arms Hypertrophy Day

    * Pressing Power Exercise speed work: Flat dumbbell presses
    4 sets of 3 reps with 65-70% of normal 3-5 rep max
    * Hypertrophy pressing movement: Incline dumbbell presses
    3 sets of 8-12 reps
    * Hypertrophy pressing movement: Hammer strength chest press
    2 sets of 12-15 reps
    * Hypertrophy fly movement: Incline cable flyes
    1 sets of 15-20 reps

    *3 sets of the following supersetted exercise:

    6 reps dumbell preacher curls
    6 reps wide grip bb preacher curls
    8 reps reverse curls with bb

    *2 sets of '21's'

    (changed the bicep exercises to something that my arms better respond too)


    * Hypertrophy extension exercise: Seated tricep extension with cambered bar
    3 sets of 8-12 reps
    * Hypertrophy extension exercise: Cable pressdowns with rope attachment
    2 sets of 12-15 reps

    I am running the full power hypertrophy routine right now and love how its structured. However, my main concern is that even with reduced volume, the program will be too intense for a cutting diet (although I know of several people who are running it like this, which is what gave me the idea of doing this instead of a 5x5).

    Also wondering what kind of cardio to do. I was planning on doing empty stomach 30-45mins at 65% heart rate at least 5x a week. But I've seen other stuff on HIIT so I'm not sure.

    Any thoughts?

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    You CAN do high volume training when cutting, and if you're used to such intense training and the volume, then there is no reason why you can't follow either training programme.

    If you NOT used to training with that much volume or intensity, then no, I wouldn't recommend it and get you to reconsider.

    Fat loss does not require you to drastically reduce calories or carbohydrates and be stupid with your nutrition in order to get results, and the more active you are, the more you can eat and still lose fat! I hate that word "diet" - diet should be LIFESTYLE NUTRITION that you adapt for your goals, not a short-term process as a means to an end.

    As far as cardio, it's not necessary for fat loss, but you can add it. Just make sure you are eating enough. You can do high intensity or low intensity - whatever is personal preference and most convenient, really, although shorter, high intensity sessions are the best for fat loss, IMO.

    ~Rosie~
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    See what I have seen in almost every case, and what I was planning on doing was cutting the calories below maintenance and reducing carbs. And as far as cardio, I was leaning towards the target heart rate for longer time because it seems that would be a safer way to make sure I don't burn any muscle, which is my biggest concern
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    Quote Originally Posted by getbig89 View Post
    See what I have seen in almost every case, and what I was planning on doing was cutting the calories below maintenance and reducing carbs. And as far as cardio, I was leaning towards the target heart rate for longer time because it seems that would be a safer way to make sure I don't burn any muscle, which is my biggest concern
    Re nutrition, I wouldn't advise what you're planning on doing, but that's just me. You're better off CYCLING your calories and carbohydrates (emphasis more on calories) - it's the best nutritional method for fat loss, IMO.

    Whether or not you "burn" muscle is going to be dependent on your nutrition more than your training - if you're stupid with your nutrition and cut calories too much or for too long, you'll lose muscle mass, yes, but if you're smart with your nutrition, you should not.

    Long and slow is not better than short and fast, and I personally definitely find high intensity cardio better on ALL accounts re fat loss AND fitness.

    I suggest that you read The 3 Keys to Fat Loss for more advice re nutrition and training for effective and successful fat loss.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Thank you for the article. Thats what I was planning to do as far as calories and carbs, nothing more drastic than that. As far as the cardio, if I do 15-20mins of HIIT, you don't think I'll burn muscle? because that would be much more convenient than doing 30-45mins of brisk walking.
  

  
 

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