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Cutting - 3 Days Per Week

This document outlines a 12-week strength training program divided into four 3-week phases. Each phase progressively reduces reps and increases rest time between sets. The program consists of full-body workouts performed 3 times per week, targeting major muscle groups each day and including both strength and accessory exercises. Cardiovascular exercise is performed after the strength training on most days in the form of HIIT cardio.

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graciass
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846 views1 page

Cutting - 3 Days Per Week

This document outlines a 12-week strength training program divided into four 3-week phases. Each phase progressively reduces reps and increases rest time between sets. The program consists of full-body workouts performed 3 times per week, targeting major muscle groups each day and including both strength and accessory exercises. Cardiovascular exercise is performed after the strength training on most days in the form of HIIT cardio.

Uploaded by

graciass
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1-3

Rest between sets: 2 mins

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Chest, Shoulders,
Sets x Reps Cardio Sets x Reps Legs and Abs Sets x Reps Cardio Sets x Reps Back and Biceps Sets x Reps Cardio Sets x Reps Rest Sets x Reps
Triceps

Barbell Bench Press 4 x 10-12 HIIT Cardio 10-12 mins Barbell Squats 4 x 10-12 HIIT Cardio 10-12 mins Deadlifts 4 x 10-12 HIIT Cardio 10-12 mins Walk 30 mins
Incline Dumbbell
3 x 10-12 Leg Press 3 x 10-12 Weighted Chin-ups 4 x 10-12
Bench Press
Decline Barbell
3 x 10-12 Leg Extensions 3 x 10-12 Lateral Pull Downs 3 x 10-12
Bench Press
Dumbbell Shoulder
4 x 10-12 Stiff Leg Deadlifts 4 x 10-12 Seated Cable Rows 3 x 10-12
Press
Weighted Dips 4 x 10-12 Hamstring Curls 3 x 10-12 EZ Bar Curls 4 x 10-12
Skull Crushers 3 x 10-12 Seated Calf Raisers 3 x 10-12 Dumbbell Curls 3 x 10-12
Cable Pushdowns 3 x 10-12 Cable Crunches 3 x 10-12 Cable Curls 3 x 10-12
Hanging Weighted
2 x 8-12
Leg Raisers
Weighted Sit-ups 2 x 8-12

Week 4-6
Rest between sets: 2 mins

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Chest, Shoulders,
Sets x Reps Cardio Sets x Reps Legs and Abs Sets x Reps Cardio Sets x Reps Back and Biceps Sets x Reps Rest Sets x Reps Rest Sets x Reps
Triceps

Barbell Bench Press 3 x 8-10 HIIT Cardio 10-12 mins Barbell Squats 3 x 8-10 HIIT Cardio 10-12 mins Deadlifts 3 x 8-10 Walk 30 mins Walk 30 mins
Incline Dumbbell
3 x 8-10 Leg Press 3 x 8-10 Lateral Pull Downs 3 x 8-10
Bench Press
Decline Barbell
3 x 8-10 Leg Extensions 3 x 8-10 Weighted Chin-ups 3 x 8-10
Bench Press
Dumbbell Shoulder
3 x 8-10 Stiff Leg Deadlifts 3 x 8-10 Seated Cable Rows 3 x 8-10
Press
Weighted Dips 3 x 8-10 Hamstring Curls 3 x 10-12 Dumbbell Curls 3 x 8-10
Skull Crushers 3 x 8-10 Seated Calf Raisers 3 x 10-12 EZ Bar Curls 3 x 8-10
Cable Pushdowns 3 x 8-10 Cable Crunches 3 x 10-12 Cable Curls 3 x 8-10
Hanging Weighted
2 x 8-12
Leg Raisers
Weighted Sit-ups 2 x 8-12

Week 7-9
Rest between sets: 3 mins

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Chest, Shoulders,
Sets x Reps Cardio Sets x Reps Legs and Abs Sets x Reps Rest Sets x Reps Back and Biceps Sets x Reps Rest Sets x Reps Rest Sets x Reps
Triceps

Barbell Bench Press 3 x 6-8 HIIT Cardio 10-12 mins Barbell Squats 3 x 6-8 Walk 30 mins Deadlifts 3 x 6-8 Walk 30 mins Walk 60 mins
Incline Dumbbell
3 x 6-8 Leg Press 3 x 6-8 Weighted Chin-ups 3 x 6-8
Bench Press
Dumbbell Shoulder
3 x 6-8 Stiff Leg Deadlifts 3 x 6-8 Seated Cable Rows 3 x 6-8
Press
Weighted Dips 3 x 6-8 Hamstring Curls 3 x 6-8 EZ Bar Curls 3 x 6-8
Skull Crushers 3 x 6-8 Seated Calf Raisers 3 x 6-8 Dumbbell Curls 3 x 6-8
Cable Pushdowns 3 x 6-8 Cable Crunches 3 x 10-12 Cable Curls 3 x 6-8
Hanging Weighted
2 x 8-12
Leg Raisers
Weighted Sit-ups 2 x 8-12

Week 10-12
Rest between sets: 3 mins

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Chest, Shoulders,
Sets x Reps Rest Sets x Reps Legs and Abs Sets x Reps Rest Sets x Reps Back and Biceps Sets x Reps Rest Sets x Reps Rest Sets x Reps
Triceps

Barbell Bench Press 3 x 4-6 Walk 30 mins Barbell Squats 3 x 4-6 Walk 60 mins Deadlifts 3 x 4-6 Walk 30 mins Walk 60 mins
Incline Dumbbell
3 x 4-6 Leg Press 3 x 4-6 Weighted Chin-ups 3 x 4-6
Bench Press
Dumbbell Shoulder
3 x 4-6 Stiff Leg Deadlifts 3 x 4-6 Seated Cable Rows 2x6
Press
Weighted Dips 3 x 4-6 Seated Calf Raisers 3 x 4-6 EZ Bar Curls 3 x 4-6
Skull Crushers 3 x 4-6 Cable Crunches 3 x 10-12 Dumbbell Curls 3 x 4-6
Hanging Weighted
2 x 8-12
Leg Raisers
Weighted Sit-ups 2 x 8-12

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