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Gym Cutting Program — Supersets

An 8-week cutting program for men and women: 3 workouts a week (Mon/Wed/Fri), 24 workouts. Every workout is full body, with exercises done as supersets of two (1+2, 3+4, 5+6): legs with a pull, a press with a row, arms and abs — no rest within a pair, 60 seconds between pairs. Machines, dumbbells and a little barbell work. 6 exercises, 3 sets of 12–15 reps; add 1 rep every week, slightly heavier weights from week 5. For those who already train confidently; definition only shows up together with a calorie deficit.

Open workouts

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

Day 1

6 exercises · 18 sets

Week 1, Mon — Full Body A (supersets: 1+2, 3+4, 5+6)

  • Hack Squat
    Legs
    • 40 kg × 12 reps
    • 40 kg × 12 reps
    • 40 kg × 12 reps
  • Lat Pulldown to Front
    Back
    • 25 kg × 12 reps
    • 25 kg × 12 reps
    • 25 kg × 12 reps
  • Flat Dumbbell Bench Press
    Chest
    • 10 kg × 12 reps
    • 10 kg × 12 reps
    • 10 kg × 12 reps
  • Seated Cable Row (Close Grip, to Chest)
    Back
    • 30 kg × 12 reps
    • 30 kg × 12 reps
    • 30 kg × 12 reps
  • Dumbbell Lunges
    Legs
    • 8 kg × 12 reps
    • 8 kg × 12 reps
    • 8 kg × 12 reps
  • Sit-Up
    Abs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 23 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 36 exercises · 18 sets
  • Leg Press — Legs
  • Hammer Strength Chest Press — Chest
  • Barbell Romanian Deadlift — Legs
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Triceps Rope Pushdown — Arms
  • Standing Cable Biceps Curl — Arms
Day 56 exercises · 18 sets
  • Dumbbell Bulgarian Split Squat — Legs
  • One-Arm Dumbbell Row — Back
  • Seated Dumbbell Press — Shoulders
  • Standing Cable Crossover — Chest
  • Burpees — Legs
  • Lying Leg Raise on Incline Bench — Abs
Day 86 exercises · 18 sets
  • Hack Squat — Legs
  • Lat Pulldown to Front — Back
  • Flat Dumbbell Bench Press — Chest
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Dumbbell Lunges — Legs
  • Sit-Up — Abs
Day 106 exercises · 18 sets
  • Leg Press — Legs
  • Hammer Strength Chest Press — Chest
  • Barbell Romanian Deadlift — Legs
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Triceps Rope Pushdown — Arms
  • Standing Cable Biceps Curl — Arms
Day 126 exercises · 18 sets
  • Dumbbell Bulgarian Split Squat — Legs
  • One-Arm Dumbbell Row — Back
  • Seated Dumbbell Press — Shoulders
  • Standing Cable Crossover — Chest
  • Burpees — Legs
  • Lying Leg Raise on Incline Bench — Abs
Day 156 exercises · 18 sets
  • Hack Squat — Legs
  • Lat Pulldown to Front — Back
  • Flat Dumbbell Bench Press — Chest
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Dumbbell Lunges — Legs
  • Sit-Up — Abs

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Gym Cutting Program — Supersets | Training plans | Workouter