Cut and Strong
This program is inspired by the tried and true Wendler 5/3/1, designed to increase strength for power lifters.
For intermediate to advanced lifters, the chances of building muscle mass while cutting pretty slim - though studies have shown not impossible. Given this fact, the chief concern of this training program is to preserve as much strength and mass as possible during calorie deficiency. To that end we are utilizing the Wendler approach to keep heavy lifts front and center.
That being said, if you find you are getting stronger in a lift, then act no differently than you would during a bulk or strength phase, just do not be disappointed if you progress through the entire 6 weeks without increasing volume or your 1 rep max.
If you are newer to lifting then it is perfectly reasonable to expect your strength to go up and your muscle while you lose body fat. Enjoy the double win while you can!
Weeks 1 & 2 - 3x5
Heavy lifts will be 3 sets of 5 reps with progressive load - % of 1RM.
Diet
Remove all sugars and reduce all carbs by half. If you eat a sandwich, make it open face. A potato, eat only half…
Day 1 - Upper: Chest, Back & Core
Bench Press, 3x5 (50%, 60%, 70% 1RM)
Incline Dumbbell Press 2x9-11
Cardio: Mountain Climber 1m
Dumbbell Flye 2x9-11
Cardio: Bench Step Up
Incline Dumbbell Flye 2x9
Cardio: Burpees
Wide Grip Pull-up, 3x9-11
Cardio: Jump Squat
Straight Arm Pullover, 2x9-11
Cardio: Running in place
Hanging Knee Raises, 2x20
- triset -
Weighted Crunch 2x20
- triset -
Oblique V-Up 2x15 (per side)
Day 2 - Lower
Squat, 3x5 (50%, 60%, 70% 1RM)
Romanian Deadlift 3x9
Cardio: Burpees
Leg Extension 3x9
Cardio: In-and-outs 1m
Leg Curls 3x9
Cardio: Bear Crawls 1m
Seated Calf Raise 3x9
-triset-
Standing Calf Raise 3x9
-triset-
Cable Toe Raise 3x9
Day 3 - Upper
Bent-Over Barbell Row 3x10 (60%, 70%, 80% 1RM)
Barbell Curl 3x9
1m burpees
Chinups 3x9
Kettlebell swing, 1m
Incline Dumbbell Curl 2x9
1m vertical mountain climbers between sets
Wide-Grip Lat Pulldowns 2x10
Floor touch jump squat, 25
Spider Curl 2x9
1m in-and-out abs
Barbell Shrug, 2x9
- superset -
Behind-The-Back Barbell Shrug 2x9
30s rest
Balance Ball Weighted Crunches, 2x20
- superset -
Stability Ball Leg Pull-in, 2x20
Day 4 - Lower
Deadlift, 3x5 (50%, 60%, 70% 1RM)
Good Mornings, 3x9
Cardio: Jumping Jacks 1m
Leg Press 3x9
Cardio: In-and-outs 1m
Hack Squat, 2x9
Cardio: Spider Pushups 1m
Eccentric Glute hamstring raises, 2x5
Cardio: Burpees 1m
Forward and Backward Lungs, 2x9
Cardio: Running in place 1m
Day 5 - Upper
Standing Shoulder Press, 3x5, 50%, 60%, 70% of 1RM
1 minute rest between each if needed
Close Grip Bench Press, 2x9
1m bench/box jumps
Dumbbell Lateral Raise 2x9
1m sprint between sets
Hammer Curl 2x9
1m In-and-outs
Bent-Over Dumbbell Laterals, 2x9
1m jumping jacks between sets
Cable Tricep Pressdown, 2x9
Floor touch jump squat, 25
Dumbbell Bench Press, 2x9
1m bench step-ups
Upright row, 2x9
1m bench step-ups
Barbell Rollout, 2x9
- triset -
Leg Raise (heels to the sky), 2x15
- triset -
Russin Twist, 2x20
Weeks 3 & 4 - 3x3
Diet
Remove carbs from all meals except for breakfast and the meal right after your workout. While evidence is far from conclusive, some research seems to suggest that timing your carbs in this way can contribute to muscle recovery and reduce risks of catabolism (breaking down muscle).
Day 1 - Upper: Chest, Back & Core
Bench Press, 3x3 (55%, 65%, 75% 1RM)
Incline Dumbbell Press 2x7
Cardio: Mountain Climber 1m
Dumbbell Flye 2x7
Cardio: Bench Step Up
Incline Dumbbell Flye 2x7
Cardio: Burpees
Wide Grip Pull-up, 3x7
Cardio: Jump Squat
Straight Arm Pullover, 2x7
Cardio: Running in place
Hanging Knee Raises, 2x20
- triset -
Weighted Crunch 2x20
- triset -
Oblique V-Up 2x15 (per side)
Day 2 - Lower
Squat, 3x3 (55%, 65%, 75% 1RM)
Romanian Deadlift 3x7
Cardio: Burpees
Leg Extension 3x7
Cardio: In-and-outs 1m
Leg Curls 3x7
Cardio: Bear Crawls 1m
Seated Calf Raise 3x7
-triset-
Standing Calf Raise 3x7
-triset-
Cable Toe Raise 3x7
Day 3 - Upper
Bent-Over Barbell Row, 3x3 (55%, 65%, 75% 1RM)
Barbell Curl 3x7
1m burpees
Chinups 3x7
Kettlebell swing, 1m
Incline Dumbbell Curl 2x7
1m vertical mountain climbers between sets
Wide-Grip Lat Pulldowns 2x7
Floor touch jump squat, 25
Spider Curl 2x7
1m in-and-out abs
Barbell Shrug, 2x7
- superset -
Behind-The-Back Barbell Shrug 2x7
30s rest
Balance Ball Weighted Crunches, 2x20
- superset -
Stability Ball Leg Pull-in, 2x20
Day 4 - Lower
Deadlift, 3x3 (55%, 65%, 75% 1RM)
Good Mornings, 3x7
Cardio: Jumping Jacks 1m
Leg Press 3x7
Cardio: In-and-outs 1m
Hack Squat, 2x7
Cardio: Spider Pushups 1m
Eccentric Glute hamstring raises, 2x7
Cardio: Burpees 1m
Forward and Backward Lungs, 2x7
Cardio: Running in place 1m
Day 5 - Upper
Standing Shoulder Press, 3x3, 55%, 65%, 75% of 1RM
1 minute rest between each if needed
Close Grip Bench Press, 2x7
1m bench/box jumps
Dumbbell Lateral Raise 2x7
1m sprint between sets
Hammer Curl 2x7
1m In-and-outs
Bent-Over Dumbbell Laterals, 2x7
1m jumping jacks between sets
Cable Tricep Pressdown, 2x7
Floor touch jump squat, 25
Dumbbell Bench Press, 2x7
1m bench step-ups
Upright row, 2x7
1m bench step-ups
Barbell Rollout, 2x9
- triset -
Leg Raise (heels to the sky), 2x20
- triset -
Russin Twist, 2x20
Week 5 & 6 - 3x5/3/1
Diet
Try to cut carbs for all meals. Fruits and vegetables should be your only source of carbs during these two weeks.
Day 1 - Upper: Chest, Back & Core
Bench Press, 5@65%, 3@75%, 1@85%
Incline Dumbbell Press 2x5
Cardio: Mountain Climber 1m
Dumbbell Flye 3x5
Cardio: Bench Step Up
Incline Dumbbell Flye 3x5
Cardio: Burpees
Wide Grip Pull-up, 3x5
Cardio: Jump Squat
Straight Arm Pullover, 2x5
Cardio: Running in place
Hanging Knee Raises, 2x20
- triset -
Weighted Crunch 2x20
- triset -
Oblique V-Up 2x15 (per side)
Day 2 - Lower
Squat, 5@65%, 3@75%, 1@85%
Romanian Deadlift 3x5
Cardio: Burpees
Leg Extension 3x5
Cardio: In-and-outs 1m
Leg Curls 3x5
Cardio: Bear Crawls 1m
Seated Calf Raise 3x10
-triset-
Standing Calf Raise 3x10
-triset-
Cable Toe Raise 3x10
Day 3 - Upper
Bent-Over Barbell Row, 5@65%, 3@75%, 1@85%
Barbell Curl 3x5
1m burpees
Chinups 3x5
Kettlebell swing, 1m
Incline Dumbbell Curl 2x5
1m vertical mountain climbers between sets
Wide-Grip Lat Pulldowns 2x5
Floor touch jump squat, 25
Spider Curl 2x5
1m in-and-out abs
Barbell Shrug, 2x5
- superset -
Behind-The-Back Barbell Shrug 2x5
30s rest
Balance Ball Weighted Crunches, 2x20
- superset -
Stability Ball Leg Pull-in, 2x20
Day 4 - Lower
Deadlift, 3@65%, 3@75%, 1@85%
Good Mornings, 3x5
Cardio: Jumping Jacks 1m
Leg Press 3x5
Cardio: In-and-outs 1m
Hack Squat, 2x5
Cardio: Spider Pushups 1m
Eccentric Glute hamstring raises, 2x5
Cardio: Burpees 1m
Forward and Backward Lungs, 2x5
Cardio: Running in place 1m
Day 5 - Upper
Standing Shoulder Press, 3@65%, 3@75%, 1@85%
1 minute rest between each if needed
Close Grip Bench Press, 2x5
1m bench/box jumps
Dumbbell Lateral Raise 2x5
1m sprint between sets
Hammer Curl 2x5
1m In-and-outs
Bent-Over Dumbbell Laterals, 2x5
1m jumping jacks between sets
Cable Tricep Pressdown, 2x5
Floor touch jump squat, 25
Dumbbell Bench Press, 2x5
1m bench step-ups
Upright row, 2x5
1m bench step-ups
Barbell Rollout, 2x8
- triset -
Leg Raise (heels to the sky), 2x20
- triset -
Russin Twist, 2x20