Training
Recovery-optimized programming for your cut
Weekly volume (tonnes)
Upper/Lower · 4x week
Upper Body — Retain Muscle
55 min 430 kcal
- Incline DB Press 4x8
- Lat Pulldown 4x10
- Seated Row 3x12
- DB Shoulder Press 3x10
- Curl 3x12
- Pushdown 3x12
Upper/Lower · 4x week
Lower Body — Strength Hold
58 min 500 kcal
- Squat 4x6
- RDL 4x8
- Leg Press 3x12
- Ham Curl 3x12
- Calf Raise 4x15
Cardio
Conditioning + Core
35 min 380 kcal
- Incline Walk 20 min
- Hanging Leg Raise 4x15
- Cable Crunch 4x15
- Plank 3x60s