A cutting workout plan is designed for gymgoers aiming to build muscle and lose fat for an aesthetically pleasing physique. This particular cutting plan follows the structure of a 3 day workout split. It includes three full-body days increasing the volume per session by targeting all major muscle groups each day.
You can also implement a cutting workout plan following a 5 day workout split structure by programming it slightly differently. Some plans are scheduled based on the body part (chest, back, and legs) or movement performed (push and pull).
If you want even more intensity, you can follow an Arnold split routine. This program, inspired by bodybuilding legend Arnold Schwarzenneger, is a 6 day workout split with a focus on compound movements.
Read on to review our cutting workout plan with suggested exercises, training tips, and expected benefits.
Cutting Workout Plan For Muscle Definition
This article provides an effective cutting workout plan to help simultaneously build muscle and lose fat. It will support your training goals of achieving a ripped and lean physique.
This plan is efficiently structured into 3 days of full-body workouts for optimal results:
- Day 1: Full Body 1.
- Day 2: Full Body 2.
- Day 3: Full Body 3.
This routine will support a variety of workout goals and can be customized based on fitness level and experience. You can modify the exercises to work for a beginner or advanced lifting routine.
Effective Cutting Workout Plan For A Shredded Body
The following gym cutting workout plan incorporates 3 full-body splits effectively targeting all muscle groups in each session. Many exercises are compound movements meaning they engage multiple muscle groups simultaneously.
The plan is designed to allow for maximum training volume in the time allotted to encourage muscle hypertrophy. This refers to the process of breaking down muscle fibers to then rebuild and grow larger and stronger.
Day 1: Full Body 1
Day 1 of this program targets all major muscle groups in a full-body workout split. As mentioned, these are structured as compound movements focusing on multiple muscles at the same time.
You start with heavy-loaded leg exercises like barbell squats and stiff leg deadlifts to engage the glutes, hamstrings, and quadriceps. Then, you move on to upper body movements that target the arms, chest, back, and shoulders. Finally, you finish with some core activation exercises.
This ensures you get a well-rounded full-body workout in a single session.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Barbell Squat | 3 x 10–15 | 1 minute |
| Barbell Stiff Leg Deadlift | 3 x 10–15 | 1 minute |
| Chin Up | 3 x 10–15 | 1 minute |
| Bent Over Barbell Row | 3 x 10–15 | 1 minute |
| Incline Dumbbell Bench Press | 3 x 10–15 | 1 minute |
| Chest Dip | 3 x 10–15 | 1 minute |
| Seated Dumbbell Overhead Press | 3 x 10–15 | 1 minute |
| Dumbbell Lateral Raise | 3 x 10–15 | 1 minute |
| Dumbbell Bicep Curl | 3 x 10–15 | 1 minute |
| Dumbbell Skull Crusher | 3 x 10–15 | 1 minute |
| Dumbbell Standing Calf Raise | 3 x 10–20 | 1 minute |
| Hanging Leg Raise | 3 x 10–15 | 1 minute |
| Side Plank | 3 x 30 seconds each | 1 minute |
Day 2: Full Body 2
Day 2 targets both the upper and lower body for a comprehensive, well-balanced workout. The barbell bench press, tricep extension, and military press focus on upper-body pushing movements. They increase chest, shoulder, and arm strength and improve performance in functional activities involving pushing or carrying heavy objects.
The barbell deadlift, farmer’s walk, and calf raises target the glutes, calves, and hamstrings for an effective lower-body focus. Pull-ups, hammer curls, and chest flys are upper-body pulling movements that contribute to a powerful back and upper arms. These exercises also benefit functional activities involving lifting and pulling as well as help improve posture.
This balanced approach promotes growth and improved strength in both upper and lower body muscle groups.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Barbell Bench Press | 3 x 10–15 | 1 minute |
| Chest Fly Machine | 3 x 10–15 | 1 minute |
| Barbell Deadlift | 3 x 10–15 | 1 minute |
| Barbell Military Press | 3 x 10–15 | 1 minute |
| Dumbbell Shrug | 3 x 10–15 | 1 minute |
| Pull Up | 3 x 10–15 | 1 minute |
| Dumbbell Farmer’s Walk | 3 x 10–15 | 1 minute |
| Cable Overhead Tricep Extension | 3 x 10–15 | 1 minute |
| Tricep Dumbbell Kickback | 3 x 10–15 | 1 minute |
| Dumbbell Hammer Curl | 3 x 10–15 | 1 minute |
| Seated Calf Raise | 3 x 10–15 | 1 minute |
| V-Up | 3 x 10–15 | 1 minute |
| Bicycle Crunch | 3 x 10–15 | 1 minute |
Day 3: Full Body 3
Day 3 completes the week’s efforts with another comprehensive session focused on muscle engagement in a full-body workout.
The chin-up, T-bar row, upright row, and preacher curl target the back, shoulders, and upper arms through pulling movements. The barbell bench press, diamond push-up, and Arnold press work the chest, upper arms, and shoulders using pushing movements.
During elbow flexion, the biceps can reach a muscle activation rate of approximately 20%–25%. This demonstrates the effort applied during exercises like the barbell preacher curl, as the activation will increase against resistance.
Additionally, you will work the lower-body muscles of the glutes, hamstrings, calves, and quadriceps with barbell squats and calf raises. Finish with core work to support trunk and lower back stability for a productive full-body routine.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Chin Up | 3 x 10–15 | 1 minute |
| T-Bar Row | 3 x 10–15 | 1 minute |
| Incline Dumbbell Bench Press | 3 x 10–15 | 1 minute |
| Diamond Push Up | 3 x 10–15 | 1 minute |
| Barbell Squat | 3 x 10–15 | 1 minute |
| Dumbbell Arnold Press | 3 x 10–15 | 1 minute |
| Dumbbell Upright Row | 3 x 10–15 | 1 minute |
| Barbell Preacher Curl | 3 x 10–15 | 1 minute |
| Tricep Pushdown Machine | 3 x 10–15 | 1 minute |
| Barbell Close-Grip Bench Press | 3 x 10–15 | 1 minute |
| Seated Calf Raise | 3 x 10–15 | 1 minute |
| Leg Raise | 3 x 10–15 | 1 minute |
| Mountain Climber | 3 x 30 seconds each | 1 minute |
| Alternating Heel Touch | 3 x 10–15 | 1 minute |
Cardio Workout To Supplement Your Cutting
In addition to resistance training, cardio workouts are an effective part of a cutting workout plan to support your goals. This helps increase the caloric burn to reduce body fat while building muscle. We provide some recommended cardio workouts below.
Moderate Intensity Cardio Training (MICT)
This refers to continuous cardio that keeps your heart rate under 60% of your maximum rate. With MICT you will utilize a steady state intensity instead of short bursts as is common with high-intensity interval training. This training was found to be more effective at using fat as fuel which could lead to greater fat-burning potential.
Below is a sample MICT routine to help you reach your goals.
- Warmup: 5 minutes of walking.
- Workout: 20 minutes of jogging at 50%–65% of your maximum heart rate. You can use the age predicted maximum heart rate (APMRH) method using the following equation:
Maximum heart rate = 220 – age.
- Cooldown: 5 minutes of walking.
High-Intensity Interval Training (HIIT)
HITT incorporates short bursts of power and/or speed to spike the heart rate with a recovery period before repeating. You will perform segments of 2–6 minutes of work at 85%–95% of maximal heart rate (MHR). In between each segment, you will rest for 2–3 minutes. This type of workout is popular as it provides effective results in less time than low or moderate intensity.
Below is a sample HIIT routine to help you reach your goals.
- Warmup: 5 minutes of walking.
- Workout: 2–6 sets of 1 min sprint with 2 minutes of walking recovery in between each set.
- Cooldown: 5 minutes of walking.
What Is Cutting Workout Plan?
Cutting refers to reducing body fat while also maintaining or increasing muscle mass. To achieve these goals, you should implement a cutting workout plan that combines both strength training and cardio workouts.
Furthermore, you will need to make diet alterations that place you in a calorie deficit to support fat loss. This means consuming fewer overall calories per day than you are burning.
Our program includes three days of full-body strength training targeting all major muscle groups for balanced muscle development and symmetry.
We provide suggested cardio routines and diet advice to supplement your lifting workouts. This will help boost your metabolism to effectively support greater caloric and fat-burning potential.
Key Features Of Endomondo’s Cutting Workout Plan
As mentioned, we provide an effective cutting workout plan to help you reach your goals for a shredded and developed physique. You will perform both upper and lower body exercises on each lifting day to provide a comprehensive, balanced focus.
Each day includes upper body exercises such as dumbbell bench presses, push-ups, pull-ups, and chest flys. They also include popular lower-body movements like barbell squats and deadlifts. Each session ends with core work to promote abdominal support and stability.
Below is a recommended weekly schedule to program this routine.
- Monday: Full body lift and MICT cardio workout.
- Tuesday: Rest
- Wednesday: Full body lift and MICT cardio workout.
- Thursday: Rest.
- Friday: Rest.
- Saturday: Full body lift and HITT cardio workout.
- Sunday: Rest.
You should expect to spend 60 minutes per lifting session and 30–40 minutes for cardio. It is important to allow yourself enough time to complete the full workout. Variations include moving a cardio session to a rest day or splitting the lift and cardio between morning and evening.
Individuals will respond to training differently due to factors like current fitness level, age, gender, and other lifestyle behaviors. However, with consistency and proper execution, you should notice positive changes within about 10 weeks of beginning the program
Recommended Weight Load
Your one-repetition maximum (1RM) is a beneficial method for determining the appropriate weight to lift when strength training. Your 1RM is the maximum amount of weight you can lift for one repetition in a full range of motion. Below are recommended loading ranges to keep in mind when lifting, depending on your fitness goals:
- Endurance training: 40%–60% of your 1RM.
- Hypertrophy training: 60%–80% of your 1RM.
- Strength and power training: 80%–100% of your 1RM.
Progressive Overload
To continue adapting and progressing when exercising, you must incorporate progressive overload, or continuously increase the intensity and/or duration. Lifting weights increases muscular strength and endurance by providing the necessary stimulus for adaptation and muscle growth.
When determining when to add weight to your training load, a suggestive method is the 2 for 2 rule. When you can complete two additional reps above your target range for two weeks in a row, you can add weight. Start with small increases (1–2 lbs for upper and 3–4 lbs for lower body) to avoid injury and compromising form.
Diet Advice For Cutting
In addition to strength training and cardio, you need to make diet alterations to maximize results when cutting. A main component of this is reducing overall calories to place you in a calorie deficit.
Additionally, incorporating foods higher in protein supports muscle-building potential and helps you feel fuller longer. Foods high in sugar, processed carbohydrates, and trans fats should be avoided as they contribute to fat gain.
Make sure to fuel properly before and after your workouts. Include a complex carb like a granola bar, fruit, or toast beforehand for quick fuel your body can use immediately. Fuel with both protein and carbs (i.e. turkey sandwich or protein shake with fruit) within 60 minutes afterwards.
These tips will support your energy needs to complete the workout using proper form and avoiding injury.
Expert Tips For Cutting
Set A Realistic Goal & Timeframe
It is important to be realistic with your goals and timeframe. Determine your current fitness state, time available, and personal preferences before committing to a plan. Using a body fat calculator can also help you determine your weight loss goals based on current body fat levels.
Making sustainable changes to your body takes time. Trying to do too much too soon can lead to burnout, injury, and de-motivation. Our plan above provides a reasonable schedule that you can implement based on your goals and lifestyle.
Reduce Calorie Intake Slowly
When reducing calories as part of a cutting diet, it is important to go slowly initially for lasting results. Start off making simple switches that you can sustain longer term. Using a calorie calculator is a helpful tool to plan your meals.
Replacing full-fat dairy products with low or non-fat options and including lean protein at every meal is key. Fill your plate with fruits and vegetables to help you stay full with lower calorie options. Check labels on any processed foods for added sugar content to stay under 10% per day of your calorie intake.
Combine Strength & Cardio Training
Combining strength and cardio training will support muscle gains while also cutting calories to reduce body fat. This combination is very effective in helping you reach your cutting goals.
Aim for 3 full-body workouts per week with 3 cardio sessions for optimal results. You can modify the days as needed but ensure you plan accordingly.
Optimize Recovery With Sleep And Hydration
Recovery is one of the most important aspects of any training program. This program includes four days of recovery from heavy lifting to ensure your muscles can adequately repair and rebuild.
In addition to the scheduled rest days each week, you should also plan cut-back weeks every 8–12 weeks. This entails you following the same program but reducing the amount of weight by about half.
Making sure you prioritize sleep and hydration during your recovery days is crucial to maximize benefits. Quality sleep was shown to improve athletic performance due to the body undergoing hormonal and anti-inflammation processes when we sleep.
Additionally, proper hydration pre and post-workout is essential for restoring electrolytes, vitamins, and minerals lost during intense physical activity.
Progress Gradually
As stated earlier, we should maintain gradual progression when adding load and/or duration to our lifts and cardio sessions. This is key to remaining injury free and avoiding illness and burnout.
Use the 2 for 2 method to determine when to add weight. Additionally, if you feel you want to add time or intensity to your cardio sessions, do so slowly. Start with 5–10 additional minutes of jogging or 1–2 additional sprint sets until you feel comfortable to add more.
Prioritize Form And Joint Health
Proper form and joint health is crucial to remain injury-free and obtain the most benefit from your sessions. Always include a warm-up and cool-down before and after each workout to loosen the muscles and increase blood flow. Start with lighter resistance initially to keep the focus on your form until you are comfortable.
Focus on using a full range of motion and controlled movements to engage all muscles involved improving mobility and flexibility. If you experience joint or back pain during any exercise, stop immediately and seek the help of a healthcare professional.
Conclusion
A cutting workout plan strategically focuses on encouraging muscle growth while reducing body fat for a sculpted and toned physique. By incorporating both resistance and cardio workouts, you will support these goals. Additionally, certain diet alterations are necessary to maximally see results.
There are multiple cutting workout plans you can follow depending on your unique goals and fitness experience. This plan includes three days of full-body strength combined with three cardio sessions per week for a comprehensive routine.
This guide provides all the tools you need to kick-start your cutting workout plan and help you get shredded!
Frequently Asked Questions
Our plan incorporates three days per week of intensive full-body lifts in addition to cardio sessions. You can also follow a 5 or 6-day-a-week plan but this is more appropriate for experienced lifters.
The length of a cut depends on the goals, experience, and fitness level of the individual. Generally, it is not advised to follow a cutting plan for more than six months as this can become unsustainable.
Prioritizing proper recovery and nutrition can help avoid muscle loss while cutting. Consuming adequate protein especially after workouts will aid in preventing and building muscle. Additionally, ensure to get quality sleep to support muscle rebuild.
Gaining muscle and losing fat at the same time requires a strategic combination of strength and cardio. Implementing strength workouts will build muscle while cardio supports a caloric deficit for fat loss.
The length of your cutting plan depends on your current fitness state, goals, and program intensity. Most lifters’ cutting plans last for 2–4 months. Some may last up to six months if they approach it gradually.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
