Updated June 11, 2025

This one will probably be another long one, because The Cut Program will be broken into 4 separate programs, depending on how long it takes me to lose the excess fat after bulking. Each program will last 6 weeks each.

I have dropped my calories and created a new meal plan to go along with The Cut. My goal is to reach 125 pounds. 

Duration: 16 weeks – 3-4 Weight Training Days

Program 1

#	EXERCISE	SETS	REPS
1	Bench Press	3	10-12
2	Seated Overhead Press	3	6-10
3	Incline DB Bench Press	3	10-12
4	Lateral DB Raise	3	10-15
5	Tricep Extension	3	12-20
6	Core Exercise of choice	4	16 reps or 45 sec

Program 2

For the next program, I’ll be doing a Classic Bodybuilder 3-Day Split:

• Chest & Triceps
• Back & Biceps
• Leg & Shoulders

This plan will place my three largest muscle groups on their own days, with the smaller muscles supplementing them. This training volume favors the upper body development.

Chest & Triceps – upper body

#	EXERCISE	SETS	REPS
1	Bench Press	3	6-10
2	Flat Bench Fly	3	8-12
3	Incline Bench Press	3	8-12
4	Chest Dips	3	10-15
5	Tricep Overhead Extension	4	10-15
6	Core Exercise of choice	4	16 reps or 45 sec

Back & Biceps – upper body

#	EXERCISE	SETS	REPS
1	Chin ups	3	6-10
2	Close Grip Rows (seated)	3	10-15
3	Face Pulls	3	10-15
4	Shrugs	3	12-20
5	Hammer Curls & Spider Curls (superset)	3	10
6	Core Exercise of choice	4	16 reps or 45 sec

Legs & Shoulders – lower & upper body

#	EXERCISE	SETS	REPS
1	Squats	3	6-10
2	Deadlift	3	5-8
3	DB Lunge & DB RDL (superset 1)	3	10
4	Seated OHP	3-4	8-15
5	Seated Lateral Raises	3	12-15
6	DB Front Raise & Seated Rear Dent Fly (superset 2)	3	10

Program 3

This is a 4-Day Split aimed at sculpting, structured as an upper/lower split. By increasing the training volume, and working each muscle group twice a week, this should help with muscle growth and shaping.

• Upper A
• Lower A
• Upper B
• Lower B

Upper body A

#	EXERCISE	SETS	REPS
1	Wide Grip Bench Press	3-4	8-12
2	Seated OHP	3-4	8-12
3	Reverse Grip Bent-over Rows	3-4	8-12
4	DB Shrugs	3	12-20
5	Incline Bench DB Fly	3	10-15
6	Bicep Curls & Triceps Ext.	3	12-15
7	Plank Shoulder Tap	3	60 sec

Lower body A

#	EXERCISE	SETS	REPS
1	Thruster	4	8-10
2	Good Mornings	3	8-12
3	Lunge to Knee Drive	3	14
4	Bulgarian Split Squat	3	8-12
5	Lying Banded Curls	3	10-15
6	Jump Rope	2	200 skips
7	Woodchoppers	3	10

Upper body B

#	EXERCISE	SETS	REPS
1	Chin ups	3	10
2	Military Press	3-4	6-10
3	Incline Bench Press	3-4	8-12
4	KB (kettlebell) Clean & Press	4	8
5	DB Lateral Raises	3	12-20
6	Triceps Dips	3	max reps
7	DB Pullover	3	12
8	Elbow to Hand Plank	3	60 sec

Lower body B

#	EXERCISE	SETS	REPS
1	Front Squats	3	6
2	RDL	3	8-12
3	Reverse Lunge	3	8-12
4	Hip Thrust	3	8-12
5	Goblet Squats	3	12
6	High Knee w/ Pause	2	21
7	Glute Bridge	3	10
8	Hanging Leg Raises	3	8-15