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Cutting - 3 Days Per Week PDF

The 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 split across 6 days per week, with the 7th day designated for rest or light cardio. Each workout focuses on a different muscle group and includes 3-4 exercises performed for 3-4 sets of 10-12 reps in the initial phase, decreasing to 6-8 and 4-6 reps in subsequent phases.

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Giovanni Delli Santi
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2K views

Cutting - 3 Days Per Week PDF

The 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 split across 6 days per week, with the 7th day designated for rest or light cardio. Each workout focuses on a different muscle group and includes 3-4 exercises performed for 3-4 sets of 10-12 reps in the initial phase, decreasing to 6-8 and 4-6 reps in subsequent phases.

Uploaded by

Giovanni Delli Santi
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
Chest, Shoulders,
Triceps
Barbell Bench Press
Incline Dumbbell
Bench Press
Decline Barbell
Bench Press
Dumbbell Shoulder
Press
Weighted Dips
Skull Crushers
Cable Pushdowns

Day 2

Day 3

Day 4

Day 5

Sets x Reps

Cardio

Sets x Reps

Legs and Abs

Sets x Reps

Cardio

Sets x Reps

4 x 10-12

HIIT Cardio

10-12 mins

Barbell Squats

4 x 10-12

HIIT Cardio

10-12 mins

Leg Press

3 x 10-12

3 x 10-12

Leg Extensions

4 x 10-12

Stiff Leg Deadlifts

4 x 10-12
3 x 10-12
3 x 10-12

Hamstring Curls
Seated Calf Raisers
Cable Crunches
Hanging Weighted
Leg Raisers
Weighted Sit-ups

3 x 10-12

Day 6

Day 7

Back and Biceps

Sets x Reps

Cardio

Sets x Reps

Rest

Sets x Reps

HIIT Cardio

10-12 mins

Walk

30 mins

Deadlifts

4 x 10-12

Weighted Chin-ups

4 x 10-12

3 x 10-12

Lateral Pull Downs

3 x 10-12

4 x 10-12

Seated Cable Rows

3 x 10-12

3 x 10-12
3 x 10-12
3 x 10-12

EZ Bar Curls
Dumbbell Curls
Cable Curls

4 x 10-12
3 x 10-12
3 x 10-12

2 x 8-12
2 x 8-12

Week 4-6
Rest between sets:

2 mins

Day 1
Chest, Shoulders,
Triceps
Barbell Bench Press
Incline Dumbbell
Bench Press
Decline Barbell
Bench Press
Dumbbell Shoulder
Press
Weighted Dips
Skull Crushers
Cable Pushdowns

Day 2

Day 3

Day 4

Day 5

Sets x Reps

Cardio

Sets x Reps

Legs and Abs

Sets x Reps

Cardio

Sets x Reps

3 x 8-10

HIIT Cardio

10-12 mins

HIIT Cardio

10-12 mins

Day 6

Day 7

Back and Biceps

Sets x Reps

Rest

Sets x Reps

Rest

Sets x Reps

Walk

30 mins

Walk

30 mins

Barbell Squats

3 x 8-10

Deadlifts

3 x 8-10

3 x 8-10

Leg Press

3 x 8-10

Lateral Pull Downs

3 x 8-10

3 x 8-10

Leg Extensions

3 x 8-10

Weighted Chin-ups

3 x 8-10

3 x 8-10

Stiff Leg Deadlifts

3 x 8-10

Seated Cable Rows

3 x 8-10

3 x 8-10
3 x 8-10
3 x 8-10

Hamstring Curls
Seated Calf Raisers
Cable Crunches
Hanging Weighted
Leg Raisers
Weighted Sit-ups

3 x 10-12
3 x 10-12
3 x 10-12

Dumbbell Curls
EZ Bar Curls
Cable Curls

3 x 8-10
3 x 8-10
3 x 8-10

2 x 8-12
2 x 8-12

Week 7-9
Rest between sets:

3 mins

Day 1
Chest, Shoulders,
Triceps
Barbell Bench Press
Incline Dumbbell
Bench Press
Dumbbell Shoulder
Press
Weighted Dips
Skull Crushers
Cable Pushdowns

Day 2

Day 3

Day 4

Day 5

Sets x Reps

Cardio

Sets x Reps

Legs and Abs

Sets x Reps

Rest

Sets x Reps

3 x 6-8

HIIT Cardio

10-12 mins

Walk

30 mins

Day 6

Day 7

Back and Biceps

Sets x Reps

Rest

Sets x Reps

Rest

Sets x Reps

Walk

30 mins

Walk

60 mins

Barbell Squats

3 x 6-8

Deadlifts

3 x 6-8

3 x 6-8

Leg Press

3 x 6-8

Weighted Chin-ups

3 x 6-8

3 x 6-8

Stiff Leg Deadlifts

3 x 6-8

Seated Cable Rows

3 x 6-8

3 x 6-8
3 x 6-8
3 x 6-8

Hamstring Curls
Seated Calf Raisers
Cable Crunches
Hanging Weighted
Leg Raisers
Weighted Sit-ups

3 x 6-8
3 x 6-8
3 x 10-12

EZ Bar Curls
Dumbbell Curls
Cable Curls

3 x 6-8
3 x 6-8
3 x 6-8

2 x 8-12
2 x 8-12

Week 10-12
Rest between sets:

3 mins

Day 1
Chest, Shoulders,
Triceps
Barbell Bench Press
Incline Dumbbell
Bench Press
Dumbbell Shoulder
Press
Weighted Dips
Skull Crushers

Day 2

Day 3

Day 4

Day 5

Day 6

Sets x Reps

Rest

Sets x Reps

Legs and Abs

Sets x Reps

Rest

Sets x Reps

3 x 4-6

Walk

30 mins

Barbell Squats

3 x 4-6

Walk

60 mins

Leg Press

3 x 4-6

3 x 4-6

Stiff Leg Deadlifts

3 x 4-6

Seated Cable Rows

2x6

3 x 4-6
3 x 4-6

Seated Calf Raisers


Cable Crunches
Hanging Weighted
Leg Raisers
Weighted Sit-ups

3 x 4-6
3 x 10-12

EZ Bar Curls
Dumbbell Curls

3 x 4-6
3 x 4-6

3 x 4-6

2 x 8-12
2 x 8-12

Day 7

Back and Biceps

Sets x Reps

Rest

Sets x Reps

Rest

Sets x Reps

Deadlifts

3 x 4-6

Walk

30 mins

Walk

60 mins

Weighted Chin-ups

3 x 4-6

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