Doug's mega cutting workout routine is designed to lose fat while maintaining muscle mass. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
Workout notes:
- Low intensity cardio is performed every day, morning and evenings working up to 40+ minutes each session.
- Abdominals performed after each training session.
- Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs.
- First two sets on each body part is a warm up set indicated by * are warmup sets
- Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
- 45 seconds rest between sets unless indicated.
Day 1
Shoulders and Triceps
Sets: 4 Reps: 12,10,8,8
#TriSet1 Sets: 3 Reps: 10-12
#TriSet1 Sets: 3 Reps: 10-12
#TriSet1 Sets: 3 Reps: 10-12
Sets: 4 Reps: 12,10,8,8
#TriSet2 Sets: 3 Reps: 10-12
#TriSet2 Sets: 3 Reps: 10-12
#TriSet2 Sets: 3 Reps: Failure
Day 2
Back
Sets: 4 Reps: 12,10,8,8
#TriSet1 Sets: 3 Reps: 10-12
#TriSet1 Sets: 3 Reps: 8
#TriSet1 Sets: 3 Reps: 12-15
Day 3 - rest day
Description is empty
No exercises
Day 4
Chest and Biceps
Sets: 4 Reps: 12,8,8,8
#TriSet1 Sets: 3 Reps: 10-12
#TriSet1 Sets: 3 Reps: 10-12
#TriSet1 Sets: 3 Reps: Failure
Sets: 4 Reps: 12,10,8,8
#TriSet2 Sets: 3 Reps: 10-12
#TriSet2 Sets: 3 Reps: 10-12
#TriSet2 Sets: 3 Reps: 10-12
Day 5
Legs and Calves
Sets: 5 Reps: 12,10,8,8,8
#TriSet1 Sets: 3 Reps: 12-15
#TriSet1 Sets: 3 Reps: 12-15
#TriSet1 Sets: 3 Reps: 20-25
Sets: 4 Reps: 12,10,10,10
Sets: 3 Reps: 15,12,10
Sets: 3 Reps: 12,10,10
Sets: 3 Reps: 20,15,15
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises