Mega Cutting Routine

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male & Female

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

Dumbbell shoulder press

Sets: 4 Reps: 12,10,8,8

Side lateral raise

#TriSet1 Sets: 3 Reps: 10-12

Seated bent-over rear delt raise

#TriSet1 Sets: 3 Reps: 10-12

Dumbbell shrug

#TriSet1 Sets: 3 Reps: 10-12

Close-grip barbell bench press

Sets: 4 Reps: 12,10,8,8

Tricep dumbbell kickback

#TriSet2 Sets: 3 Reps: 10-12

Cable rope overhead triceps extension

#TriSet2 Sets: 3 Reps: 10-12

Pushups

#TriSet2 Sets: 3 Reps: Failure

Day 2

Back

Bent over barbell row

Sets: 4 Reps: 12,10,8,8

Wide-grip lat pulldown

#TriSet1 Sets: 3 Reps: 10-12

Seated cable rows

#TriSet1 Sets: 3 Reps: 8

Hyperextensions (back extensions)

#TriSet1 Sets: 3 Reps: 12-15

Day 3 - rest day

Description is empty

No exercises

Day 4

Chest and Biceps

Incline dumbbell press

Sets: 4 Reps: 12,8,8,8

Butterfly

#TriSet1 Sets: 3 Reps: 10-12

Dumbbell flyes

#TriSet1 Sets: 3 Reps: 10-12

Pushups

#TriSet1 Sets: 3 Reps: Failure

Dumbbell bicep curl

Sets: 4 Reps: 12,10,8,8

Barbell curl

#TriSet2 Sets: 3 Reps: 10-12

Reverse barbell curl

#TriSet2 Sets: 3 Reps: 10-12

Cable hammer curls - rope attachment

#TriSet2 Sets: 3 Reps: 10-12

Day 5

Legs and Calves

Barbell squat

Sets: 5 Reps: 12,10,8,8,8

Barbell hack squat

#TriSet1 Sets: 3 Reps: 12-15

Leg extensions

#TriSet1 Sets: 3 Reps: 12-15

Leg press

#TriSet1 Sets: 3 Reps: 20-25

Lying leg curls

Sets: 4 Reps: 12,10,10,10

Romanian deadlift

Sets: 3 Reps: 15,12,10

Seated calf raise

Sets: 3 Reps: 12,10,10

Standing dumbbell calf raise

Sets: 3 Reps: 20,15,15

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises