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Gym Cutting Program for Men

An 8-week 4-day cutting split, 32 workouts in total (Mon/Tue/Thu/Fri). Split: chest + biceps → back + triceps → legs + abs → shoulders + abs. 5–6 exercises per workout, 3–4 sets of 12–15 reps with short rests (45–60 s). A good fit when you want more muscle definition and less body fat.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Week 1, Mon — Chest + Biceps

  • Barbell Bench Press
    Chest
    • 30 kg × 12 reps
    • 30 kg × 12 reps
    • 30 kg × 12 reps
    • 30 kg × 12 reps
  • Incline Dumbbell Bench Press
    Chest
    • 8 kg × 12 reps
    • 8 kg × 12 reps
    • 8 kg × 12 reps
  • Incline Dumbbell Flyes
    Chest
    • 6 kg × 15 reps
    • 6 kg × 15 reps
    • 6 kg × 15 reps
  • Standing Barbell Curl
    Arms
    • 15 kg × 12 reps
    • 15 kg × 12 reps
    • 15 kg × 12 reps
  • Incline Dumbbell Biceps Curl
    Arms
    • 6 kg × 12 reps
    • 6 kg × 12 reps
    • 6 kg × 12 reps

Day 2

5 exercises · 16 sets

Week 1, Tue — Back + Triceps

  • Lat Pulldown to Front
    Back
    • 25 kg × 12 reps
    • 25 kg × 12 reps
    • 25 kg × 12 reps
    • 25 kg × 12 reps
  • Barbell Row to Waist
    Back
    • 30 kg × 12 reps
    • 30 kg × 12 reps
    • 30 kg × 12 reps
  • Seated Cable Row (Close Grip, to Chest)
    Back
    • 30 kg × 12 reps
    • 30 kg × 12 reps
    • 30 kg × 12 reps
  • Triceps Rope Pushdown
    Arms
    • 15 kg × 15 reps
    • 15 kg × 15 reps
    • 15 kg × 15 reps
  • Seated Dumbbell Triceps Extension
    Arms
    • 8 kg × 12 reps
    • 8 kg × 12 reps
    • 8 kg × 12 reps

Locked: 30 workouts

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Day 46 exercises · 20 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Dumbbell Lunges — Legs
  • Seated Leg Extension — Legs
  • Lying Leg Curl — Legs
  • Twisting Sit-Up on Incline Bench — Abs
Day 56 exercises · 19 sets
  • Seated Barbell Press (Military Press) — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Dumbbell Front Raise (Front Delts) — Shoulders
  • Seated Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Hanging Knee Raise — Abs
  • Hanging Leg Raise — Abs
Day 85 exercises · 16 sets
  • Barbell Bench Press — Chest
  • Incline Dumbbell Bench Press — Chest
  • Incline Dumbbell Flyes — Chest
  • Standing Barbell Curl — Arms
  • Incline Dumbbell Biceps Curl — Arms
Day 95 exercises · 16 sets
  • Lat Pulldown to Front — Back
  • Barbell Row to Waist — Back
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Triceps Rope Pushdown — Arms
  • Seated Dumbbell Triceps Extension — Arms
Day 116 exercises · 20 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Dumbbell Lunges — Legs
  • Seated Leg Extension — Legs
  • Lying Leg Curl — Legs
  • Twisting Sit-Up on Incline Bench — Abs
Day 126 exercises · 19 sets
  • Seated Barbell Press (Military Press) — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Dumbbell Front Raise (Front Delts) — Shoulders
  • Seated Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Hanging Knee Raise — Abs
  • Hanging Leg Raise — Abs

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Gym Cutting Program for Men | Training plans | Workouter