Both cutting and bulking phases involve lifting weights, but their approaches are different. In this article, I’ll share a well-organized and practical workout plan to burn fat, build lean mass, and achieve a sculpted body.
It will be a six-day weekly program, combining strength and cardio, and designed to be followed for 12 weeks to see results.
This cutting workout plan is inspired by Jeet Salal, a fitness influencer and a health coach. He is known for his raw bodybuilding and promoting natural fitness development.
If you follow a clean diet program and stay in a calorie deficit, this program will help you reduce body fat while preserving lean muscle mass and improving your body composition over time.
Cutting Training Program Summary
| Workout Type | Strength & Cardio |
| Split Type | Muscle Group Split |
| Session per Week | 6 days weekly |
| Duration per Session | 1.5-2 hours |
| Training Goal | Body Recomposition |
| Experienced Require | Intermediate |
| Target Gender | Male & Female |
| Program Duration | 12 Weeks |
| Target Age Group | 20-40 years |
The Ultimate 12 Week Cutting Workout Plan
- Day 1: Legs
- Day 2: Chest & Abs
- Day 3: Shoulder & Cardio
- Day 4: Abs and Power Training
- Day 5: Back and Cardio
- Day 6: Arms & Abs
- Day 7: OFF
Day 1 – Legs
Warm-up:
- Kneeling hamstring stretch, holding for 10 seconds per leg.
- Standing Hip abduction (8-10 reps per side)
- Standing Quad Stretch for 10 seconds per leg.
- 1 set of 20 Bodyweight deep squats.
- 1 set of lunges (10 per leg)
Workout:
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Back Squats | 4 | 6-8 | Perform a few warm-up sets with lighter weights before lifting heavy. Use a spotter if needed. |
| Explosive Squats (Jump Squats) | 3 | 15, 10, 8 | Decrease reps on each set. Focus on explosiveness. |
| Tri-Set: | 3 | 15/exercise | Perform all three exercises back-to-back with no rest. |
| Hip Thrusts | First 10 reps with a 1-second hold at contraction, last 5 reps are pulses. | ||
| Standing Cable Kickbacks | First 10 reps with a 1-second hold at contraction, last 5 reps are pulses. | ||
| Abductor Machine | First 10 reps with a 1-second hold at contraction, last 5 reps are pulses. | ||
| Superset: | 3 | 15, 10, 8 (per exercise) | Perform both exercises back-to-back with no rest. |
| Lying Leg Curls | Decrease reps on each set. Fully stretch and contract hamstrings. | ||
| Leg Extensions | Decrease reps on each set. Fully stretch and contract quads. | ||
| Superset: | 3 | 15/exercise | Perform both exercises back-to-back with no rest. |
| Plate Calf Raises | First 10 reps with a 1-second hold at contraction, last 5 reps are pulses. | ||
| Standing Calf Raises | First 10 reps with a 1-second hold at contraction, last 5 reps are pulses. |
Day 2 – Chest & Abs
Warm-up:
- Arm Swings: 1 set of 20 per side
- Shoulder Pass Through: 1 set of 12-15 reps
- Banded Pull Apart: 1 set of 12-15 reps
- Inverted Rows: 1 set of 12-15 reps
- Barbell Bench Press: 20 reps with an empty bar, followed by 15 reps with 10-20 kgs.
Workout:
| Exercises | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Bench Press | 4 | 6-8 | Ensure the barbell touches the chest for proper stretch. Focus on contraction and a controlled negative. |
| Incline Dumbbell Press | 3 + 1 Drop Set | 8-10 (for 3 sets), 7 (for drop set) | For the 3 main sets, hold the last rep for 3 seconds in the stretched position. The drop set consists of a 7-second hold in the stretched position, followed by 7 repetitions. Control negatives, don’t drop the weight. |
| Superset: | 3 | 10-12 | |
| Decline Dumbbell Flies | Focus on stretching the lower pectorals. | ||
| Cable Press | Contract for 2 seconds. Maintain a stable upper; only pectorals should be active. | ||
| Superset: | 3 | 10-12 | |
| Incline Dumbbell Fly | Flare elbows only as much as needed to stretch upper pectorals and avoid shoulder pressure. | ||
| Guillotine Press | Perform on the Smith machine with light weight. Super slow negatives, quick contraction. Targets upper pectorals. | ||
| Triset: | 4 | – | Perform exercises one after the other without resting in between. |
| Crunches | 10 | – | |
| Leg Raise | 10 | – | |
| Oblique Crunches | 10/side | – | |
| Superset: | 3 | – | Perform three sets of each exercise without rest. |
| Hanging Knee Raise | 20 | Maintain upper body stability, contract lower/mid-abs. | |
| Cable Wood Chop | 10/side | Focus on oblique contraction, pushing diagonally. |
Day 3 – Shoulder & Cardio
Warm-up:
- Arm Swings: 1 set of 20 per side
- Shoulder Pass Through: 1 set of 12-15 reps
- Banded Pull Apart: 1 set of 12-15 reps
- Shoulder Internal Rotation at 90 degrees: 2 sets of 15 reps
- Bodyweight IYT Raises: 1 set of 10 reps
- Dumbbell Overhead Press: 1 set of 20 reps with light dumbbells.
Workout:
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Dumbbell Shoulder Press | 4 | 6-8 | Heavy sets with a spotter. Maintain proper form, full range of motion, controlled negatives, and proper contraction. |
| Military Press | 3 | 15, 12, 10 | Increase weight on each set. If you can’t hit the rep range, use the “rest-pause” principle or slight leg drive for the last 2-3 reps. |
| Triset | 3 | 15/exercise | Perform all three exercises back-to-back with no rest. |
| Side Lateral Raise | Targets the outer part of the lateral head. | ||
| 45° Angle Raise | Targets the inner part of the lateral head. | ||
| One-Arm Front Raise | Slightly lean forward, hold the dumbbell with one hand, and squeeze your front delts. | ||
| Triset | 3 | – | Perform all three exercises back-to-back with no rest. |
| Dumbbell Rear Delt Row | 15 | Elbows should flare outwards. | |
| Face Rope Pull | 15 | 10 hold reps + 5 pulse reps. Slow negative, fast contraction. Fully burn the rear delts. | |
| Rear Delt Pulse | 30 | No weight. Squeeze and contract rear delts for 30 reps without rest. | |
| Dumbbell Shrugs | 3 | 15, 12, 10 | Focus on contracting the trapezius muscle from top to bottom and then slowly shrugging it. |
| Superset | 3 | – | Perform both exercises back-to-back with no rest. |
| Barbell Shrugs | – | 15 | 10 hold reps + 5 pulse reps. Hold contraction for 1 second, slow stretch. |
| Rope Shrugs | – | 15 | 10 hold reps + 5 pulse reps. Squeeze trapezius, slow stretch. |
| Cardio | 1 | 20 minutes | Medium pace on elliptical, treadmill, or outdoor running. |
Day 4 – Abs and Power Training
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell or DB Power Clean | 3 | 8-10 | Explosively pull up using hips and shoulders, catching in a squat. Focus on explosive power for a metabolic boost. |
| Kettlebell or DB Swings | 3 | 12-15 | Swing weight between legs, then explosively drive hips forward to chest height. |
| Medicine Ball Slams | 3 | 10-12 | Lift the ball overhead, slam it down forcefully, while engaging your core. Catch on, bounce, and repeat. Replace with burpees if no ball. |
| Battle Rope | – | 5-minute | Perform as many sets of 20-30 seconds as possible in five minutes. |
| Cable Crunches | 4 | 20 | Sit facing the cable pulley machine and curl your torso as you bring the weight down, engaging your midsection. |
| Bicycle Crunches | 3 | 15/side | Bring your elbow to the opposite knee in a pedaling motion. Twist fully for oblique activation, avoid pulling your neck. |
| Mountain Climbers | 3 | 30 seconds | In high plank, rapidly alternate driving knees to chest. |
Day 5 – Back and Cardio
Warm-up:
- Arm Swings: 1 set of 20 per side
- Shoulder Pass Through: 1 set of 12-15 reps
- Lat Stretch: 2 sets of 10-second hold
- Pull-ups: 3 sets of 6-10 reps
Workout:
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Deadlifts | 4 | 6-8 | Perform 2-3 sets of deadlifts with light weight so your muscles get ready for the heavy load. Ensure the bar is close to the shins to prevent injury. Squeeze glutes at the top. Focus on contraction, not just lifting. |
| Superset | 3 | – | Perform both exercises back-to-back with no rest. |
| Lat Pulldowns | 15 | First 10 reps: 1-second hold at contraction, slow negative. Last 5 reps: pulse reps. Focus on full stretch at the top and squeezing lats. | |
| Low Cable Rows | 15 | First 10 reps: 1-second hold at contraction, slow negative. Last 5 reps: pulse reps. Stretch your hips at the bottom for a double lat stretch. Keep elbows tucked. | |
| 3. Superset | 3 | – | Perform both exercises back-to-back with no rest. |
| Rope Pullovers | 15 | First 10 reps: 1-second hold at contraction, slow negative. Last 5 reps: pulse reps. Push hands outwards to get a double stretch in the lats. No heavyweight needed. | |
| Straight Arm Pulldowns | 15 | Focus on activating muscle fibers that may not have been fully hit by other exercises. | |
| Superset | 3 | – | Perform both exercises back-to-back with no rest. |
| Barbell Rows | 15 | First 10 reps: 1-second hold at contraction, last 5 reps: pulse reps. Keep your upper back almost parallel to the ground to target lower lats and mid-back. | |
| Single-Arm Cable Rows | 15/side | First 10 reps: 1-second hold at contraction, last 5 reps: pulse reps. Sit on the floor for maximum stretch and contraction. Requires strong core and legs. | |
| Superset | 3 | – | Perform both exercises back-to-back with no rest. |
| Single-Arm Dumbbell Rows | 15 | First 10 reps: 1-second hold at contraction, last 5 reps: pulse reps. Maintain controlled form, avoiding back rounding. | |
| Chest-Supported Machine Rows | 15 | First 10 reps: 1-second hold at contraction, last 5 reps: pulse reps. Focus on contracting the rhomboids and mid-back. | |
| Cardio | 1 | 20 minutes | 10-minute Rowing & 10-minute Treadmill |
Day 6 – Arms & Abs
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Supersets | 4 | Varies | Perform all four exercises back-to-back with no rest. |
| Alternating Dumbbell Bicep Curls | 10/arm | Focus on full contraction and stretch. | |
| Tricep Pushdowns | 15 | 10 hold reps + 5 pulse reps. Maintain a fixed body position, focus on triceps. | |
| Tri-Set | 4 | 10 each | Perform all three exercises back-to-back with no rest. |
| Barbell Bicep Curls | Throw the bar forward at the bottom for maximum stretch and negative activation. | ||
| Alternating Hammer Curls | Slow and steady form. Focus on the brachioradialis and outer bicep. | ||
| Overhead Tricep Extension | Full stretch in triceps (wrist below elbow). Fully extend the arm at contraction. Use slight leg momentum if needed to protect the lower back. | ||
| Superset | 3 | – | Perform both exercises back-to-back with no rest. |
| Weighted Dips | 6-8 | Full contraction of triceps. | |
| Preacher Curls | 10-12 | Focus on stretching the bicep joint. | |
| Superset | 3 | 10/arm | Perform all four exercises back-to-back with no rest. |
| Wrist Curls (Palms Up) | 20 | Fully bend the wrist downwards and curl upwards. | |
| Reverse Wrist Curls (Palms Down) | 10 | Overhand grip. Fully stretch and contract forearms. | |
| Core Workout: | 6 | – | |
| Decline Oblique Crunch | 3 | 6-8/side | Lie on a decline bench, twist your torso to bring your elbow to your opposite knee, and alternate sides. |
| Cross Knee to Elbow (High Plank) | 3 | 10/side | Get into a high plank position and alternatively bring your knee to the opposite elbow. |
Frequently Asked Questions (FAQs)
What is a cutting workout plan?
A cutting workout plan involves strength training, high-intensity interval training (HIIT), and sometimes cardio, allowing you to reduce body fat while preserving lean muscle mass. Pairing this with a caloric deficit diet will help you enhance fat loss and improve muscle definition.
How important is nutrition during a cutting workout plan?
Nutrition is more important than the workout, as about 70-80% of cutting success comes from diet. So, aim for taking fewer calories than your body burns (usually 15-30% less). And for maintaining your muscle mass, consume protein 1.6-2.2g/kg body weight along with carbs (40-50% of calories) and healthy fats (20-30%).
Is it safe to work out 6 days a week for cutting?
Yes, it is. The above training plan includes a variety of exercises (strength, cardio, and active recovery) to prevent overtraining. Still, if you don’t recover well, cut the workout time or take a full day off, whichever helps.
Should I use supplements during a cutting workout plan?
You don’t need supplements as long as you can fill your requirements through food. However, I recommend whey protein isolate and creatine for better recovery and maintaining strength and lean mass.
How do I transition out of a cutting phase?
After completing this program, gradually increase calorie intake (about 100-200 kcal/week) to the maintenance level to avoid fat regain. Shift to a maintenance workout plan with slightly lower intensity, such as 4-5 days weekly, and continue strength training to preserve muscle.
