Sky Stebnicki

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