FAT LOSS · INTERMEDIATE · FULL GYM · 5 DAYS/WEEK
4-Week Cut workout program
30-day cut program emphasising full-body strength sessions to preserve muscle in a deficit. Higher reps, shorter rest, four strength days plus one accessory day per week. Who this is for: intermediate lifters in a calorie deficit.
30-week block · sessions repeat each week
The workouts
Day 1 — Strength A
- Squat (Barbell)3 × 10
- Bench Press (Barbell)3 × 10
- Bent Over Row (Barbell)3 × 10
- Romanian Deadlift (Barbell)3 × 12
- Plank3 × 30
Day 2 — Strength B
- Deadlift (Barbell)3 × 8
- Overhead Press (Barbell)3 × 10
- Pull Up3 × 8
- Walking Lunge (Dumbbell)3 × 12
- Bicycle Crunch3 × 15
Day 3 — Strength C
- Front Squat3 × 10
- Incline Bench Press (Barbell)3 × 10
- Pendlay Row (Barbell)3 × 10
- Leg Press (Machine)3 × 15
- Reverse Crunch3 × 15
Day 4 — Strength D
- Goblet Squat3 × 15
- Bench Press (Dumbbell)3 × 12
- Seated Cable Row - V Grip (Cable)3 × 12
- Romanian Deadlift (Dumbbell)3 × 15
- Crunch3 × 15
Day 5 — Accessory
- Leg Extension (Machine)3 × 15
- Lying Leg Curl (Machine)3 × 15
- Lateral Raise (Dumbbell)3 × 15
- Bicep Curl (Dumbbell)3 × 15
- Triceps Rope Pushdown3 × 15
- Calf Press (Machine)3 × 20
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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