muscle buildingAug 30, 20253 min read

The Ultimate Cutting Workout Plan: Build Muscle While Shedding Fat

What Is a Cutting Phase?

A cutting phase is a strategic period where your main goal is fat loss while holding onto as much lean muscle as possible. Unlike bulking, which prioritizes muscle growth (and sometimes fat gain), cutting focuses on creating a calorie deficit while maintaining strength and muscle definition.

The key to a successful cut? The right blend of strength training, cardio, and nutrition.

Principles of a Cutting Workout Plan

To maximize results, your workout plan should follow these core principles:

Prioritize Strength Training: Preserve muscle by lifting heavy with controlled volume.
Increase Calorie Burn: Add moderate cardio or conditioning.
Progressive Overload: Even in a calorie deficit, keep challenging your muscles.
Recovery Matters: Rest and sleep are essential when training in a deficit.

The 5-Day Cutting Workout Split

This program balances heavy lifting with conditioning and active recovery. Aim for 60–75 minutes per session.

Day 1 – Push (Chest, Shoulders, Triceps)

Bench Press – 4 sets of 6–8 reps
Incline Dumbbell Press – 3 sets of 8–10 reps
Overhead Press – 3 sets of 6–8 reps
Lateral Raises – 3 sets of 12–15 reps
Cable Tricep Pushdowns – 3 sets of 12–15 reps
10–15 min incline treadmill walk (optional finisher)

Day 2 – Pull (Back, Biceps)

Deadlift – 3 sets of 4–6 reps
Pull-Ups (weighted if possible) – 4 sets of 6–10 reps
Barbell Row – 3 sets of 8–10 reps
Face Pulls – 3 sets of 12–15 reps
Dumbbell Curls – 3 sets of 10–12 reps
15 min rowing machine at moderate pace

Day 3 – Cardio + Core

20–30 minutes HIIT (bike, sprints, or rowing)
Hanging Leg Raises – 3 sets of 12–15 reps
Plank with Reach – 3 sets of 30–45 sec holds
Ab Wheel Rollouts – 3 sets of 10–12 reps

Day 4 – Legs

Squats – 4 sets of 6–8 reps
Romanian Deadlifts – 3 sets of 8–10 reps
Walking Lunges – 3 sets of 12 steps per leg
Leg Press – 3 sets of 12 reps
Standing Calf Raises – 4 sets of 15–20 reps
10–15 min stair climber at steady pace

Day 5 – Upper/Hypertrophy Focus

Incline Bench Press – 3 sets of 8–10 reps
Pull-Ups or Lat Pulldown – 3 sets of 10–12 reps
Dumbbell Shoulder Press – 3 sets of 10 reps
Dumbbell Lateral Raises – 3 sets of 12 reps
Barbell Curls superset with Skull Crushers – 3 rounds of 12 reps each
15 min battle ropes, sled pushes, or circuit conditioning

Day 6 – Active Recovery

Low-intensity cardio (walking, cycling, swimming – 30–40 min)
Mobility/stretching routine
Yoga or foam rolling

Day 7 – Rest

Take a full day off for recovery. Prioritize sleep and nutrition.

Cardio Strategy for Cutting

Cardio helps increase calorie burn without cutting food intake too low. Aim for:

2–3 HIIT sessions per week (15–30 minutes)
2–3 steady-state sessions per week (20–40 minutes)

Nutrition Tips to Maximize Results

Protein is King: Eat 1–1.2g per pound of body weight daily to preserve muscle.
Moderate Calorie Deficit: Start with 300–500 calories below maintenance.
Stay Hydrated: Water helps with fat metabolism and satiety.
Track Macros: Balance protein, carbs, and fats for energy and recovery.

Final Thoughts

Cutting doesn’t mean sacrificing your hard-earned muscle. With the right plan, you’ll reveal a leaner, sharper physique while staying strong in the gym. Stick to progressive strength training, add smart cardio, and fuel your body with nutrient-dense foods.

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