2009 Cut Training Program
For this cut Mastover has me rotating two routines from one week to the next. Rest time is 90-120 sec between POWER exercises, and anywhere from 10-60 seconds for everything else.
On all tri-sets the first two sets are not taken to failure, but on the third set I go for 25 reps or failure.
Here's the training split:
MONDAY: Legs
TUESDAY: Chest
WEDNESDAY: HIIT Cardio
THURSDAY: Back & Biceps
FRIDAY: Delts & Triceps
SATURDAY: HIIT Cardio
SUNDAY: Off
CARDIO: 2 HIIT sessions per week for 10-12 minutes (will be adjusted as the cut progresses).
When a workout calls for a "POWER movement", I'll chose a POWER exercise from this list:
Quads: Squats, Hack Squat, Front Squats, Deep trap bar or regular bar deadlifts
Hams: Good mornings, romanian deadlifts, glute/ham raise
Delts: Seated DB Press
Chest: Flat DB or BB Bench Press, Incline BB Press, Weighted Dips
Back: Pullups, BB Shrug, T Bar Rows, BB Rows, Heavy cable rows
Here's the POWER progression:
- 1st week POWER use 60% of 6 rep max
- 2nd week POWER use 72.5% of 6 rep max
- 3rd week POWER use 80% of 6 rep max
- 4th week POWER use 90% of 6 rep max
- 5th week POWER use 100% of 6 rep max
- 6th week POWER (try for PR)
- 7th week POWER (if I smash my PR, try again this week also)
WEEK ONE
LEGS:
Quad POWER exercise: 4x6
Leg Extensions: 3x14-18
Leg Press: 3x 8-12
Ham POWER exercise: 4x5
Standing Calf Raise: 3x10-12
Seated Calf Raise: 3x15-20
CHEST:
Superset:
- Incline DB Fly (3x10-15)
- Flat Cable Crossovers (3x10-20)
Tri-sets (2 rounds, 10 sec rest between sets):
- Incline DB Press: x5
- Low Cable Crossovers: x15
- Dips: to failure
BACK/BICEPS:
Back POWER exercise: 4x5
DB Shrugs: 2x25
Reverse Grip pulldowns: 4x10-14
Farmers walk (outside, holding dumbells) 3x40 yards
DB Curls: 4x6-10
DELTS/TRICEPS:
Superset:
- Cable Lateral Raise: 3x8-12
- Single arm DB Press: 3x8-12
Standing DB Lateral Raise: 3x10-15
TRI-SET (2 rounds, 10 sec rest between sets):
- Close grip Bench Press: x5
- DB Skullcrushers: x15
- Cable Tricep pressdowns: x25
WEEK TWO
LEGS:
Leg Press: 3x15-20
Leg Curls: 3x15-20
Tri-sets (2 rounds, 10 sec rest between sets):
- Hack Squat or Smith Squat: x5
- DB Step Ups: x15
- Leg Extensions: x25
Unilateral Leg Press: 2x12-16
CHEST/CALVES:
POWER Chest exercise: 4x6
Flat DB Fly: 3x8-10
High Cable Crossovers: 2x15
Incline DB Press: 1x8-12 (Add weight once you get 12 reps)
Standing Calf Raise: 8x8 (60 sec rest between sets)
BACK/BICEPS:
TRI-SET: 2 rounds (10 sec rest between sets)
- High Pulls: x5
- BB Shrug: x15
- DB Shrug: x25
DB Rows: 3x12-15
Pullups: as many sets as it takes to get 28 reps
TRI-SET: 2 rounds (10 sec rest between sets)
- BB Curl: x5
- Incline DB Curls: x15
- Rope Cable Hammer Curls: x25
DELTS/TRICEPS:
Shoulder POWER exercise: 4x6
Behind Back Cable Laterals: 3x10
Tricep Cable Pressdowns: 2x6-8 (5 sec negative)
Cambered bar Skullcrushers: 2x8-10
Seated Calf Raise: 3x20-30
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