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8 Week Cutting Workout

If you’re looking for a new workout routine, feel free to check out my 8 Week Cutting Routine below. This workout routine is one of my favorites (and actually the one I’m using now as I’m writing this post!)

First Things First

If you’re going to try a cutting phase, the first thing you need to make sure you’re doing is cutting your calories. It doesn’t need to be by much, but in order to lose fat effectively, you should be consuming less calories than you’re burning. 

1) Go over to my BMR Calculator to find your BMR. 

2) Once you have gotten your BMR, go over to my Harris-Benedict calculator to determine your required daily calorie intake. 

3) Take your Harris-Benedict results and subtract. I suggest subtracting between 250 and 500 calories. You can do more, or less, but a 250 to 500 calorie deficit in your diet will allow you to lose between half and one pound of body weight per week, which is a healthy speed.

Time for the Workout

My “Day 1” changes every few months, as I plan my workouts around my work and school schedule. You should too. The reason I say this is because the fastest way to give up on a workout routine in my experience, is for it to feel like an inconvenience. I, for example, work a full time job, I’m in school full time, and run several online businesses (including this website) — So I schedule my workouts in a way that I know will minimize the time it takes away from other things, like school work. While last semester I was physically in class on Mondays, this semester my only physical class is on Tuesdays (the rest are online). So my first rest day switched from Mondays to Tuesdays so that I don’t have to worry about getting to the gym on a day I also have class.

The key here is consistency. Just keeping at it is the most important thing. Set your workout schedule to fit into your life schedule, and then go get it!

*All exercises for this workout routine start with one low weight, high rep (15-20 reps) set, followed by 3 sets of 6-8 reps. You should fail by rep 9 on each set*
  1. Sunday – Chest/Triceps and end with HIIT
  2. Monday – Back/Biceps and end with Cardio
  3. Tuesday – Rest
  4. Wednesday – Legs and Abs
  5. Thursday – Shoulders, Calves, and end with Cardio
  6. Friday – Arms and end with HIIT
  7. Saturday – Rest

Day 1: Chest & Triceps, end with HIIT

  1. Incline Barbell Bench Press
  2. Chest Fly
  3. Decline Barbell Bench Press
  4. Incline Cable Flyes
  5. Dumbbell Press
  6. Decline Cable Flyes
  7. Chest Press Machine
  8. Single Arm Reverse Grip Cable Extensions
  9. Straight Bar Tricep Extensions
  10. HIIT

Day 2: Back & Biceps, end with Cardio

  1. Deadlifts
  2. Pull Ups (assisted works too!)
  3. Cable Row
  4.  Machine Back Extensions
  5. Single Arm Machine Row
  6. Close Hammer Grip Pulldowns
  7. Wide Grip Lat Pulldowns
  8. Machine Reverse Flyes
  9. Straight Bar Pull Downs
  10. Dumbbell Curls
  11. EZ Bar Curls
  12. 20 Minutes Cardio

Day 3: REST

Rest up and eat well.

Try splitting your daily calorie intake into many smaller portions instead of fewer large portions.

Instead of a larger breakfast, lunch and dinner try doing a small breakfast, late morning smoothie, small lunch, afternoon snack, small dinner, protein shake, evening snack.

Day 4: Legs & Abs

  1.  Squats
  2.  Leg Extensions
  3. Seated Leg Curls
  4. Decline Crunches
  5. Alternating Leg Extensions
  6. Alternating Leg Curls
  7. Decline Leg Raise
  8. Glute Pushbacks
  9. Laying Down Leg Curls
  10. Hanging Bar Crunches
  11. Decline Leg Press

Day 5: Shoulders & Calves, end with Cardio

  1. Seated Barbell Shoulder Press
  2. Seated Calf Extensions
  3. Front Alternating Dumbbell Raises
  4. Lateral Raises
  5. Bent Over Lateral Raises
  6. Standing Calf Raise Machine
  7. Seated Dumbbell Shoulder Press 
  8. Dumbbell Shrugs 
  9. 20 Minutes Cardio

Day 6: Arms, end with HIIT

  1. Dumbbell Curls
  2. Bent Over One-Arm Tricep Extensions
  3. Standing or Seated Wide-Grip Barbell Curls
  4. Close Grip Barbell Press
  5. Standing or Seated Close-Grip Barbell Curls
  6. Rope Tricep Pulldowns
  7. One-Arm Cable Curls
  8. One-Arm Cable Extensions
  9. Straight-bar Cable Curls
  10. Straight-bar Cable Pushdowns
  11. HIIT

Day 7: REST

Rest up and eat well.

Try splitting your daily calorie intake into many smaller portions instead of fewer large portions.

Instead of a larger breakfast, lunch and dinner try doing a small breakfast, late morning smoothie, small lunch, afternoon snack, small dinner, protein shake, evening snack.

High Intensity Interval Training (HIIT)

Beginners: 15 seconds for each exercise, 45 seconds of rest
Intermediate: 30 seconds for each exercise, 30 seconds of rest
Advanced: 45 seconds for each exercise, 30 seconds of rest
 
  1. Jumping Jacks
  2. Rest
  3.  Burpees
  4. Rest
  5.  Push-ups
  6. Rest
  7. Side Planks
  8. Rest
  9. Mountain Climbers
  10. Rest
  11. High Knees
  12. Rest
  13. Squat Jumps
  14. Rest
  15. Jump Lunges

Rest for 3 minutes, then repeat the HIIT cycle one more time!

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