virat kohli's workout split

For a cutting phase, the goal is to lose body fat while keeping as much muscle as possible. The best approach combines heavy weight training, cardio, and a calorie-controlled, high-protein diet.

6-Day Cutting Workout Plan

Monday – Chest + Triceps

• Barbell Bench Press – 4 × 6–8
• Incline Dumbbell Press – 3 × 8–10
• Chest Fly – 3 × 12–15
• Dips – 3 × 10–12
• Triceps Pushdown – 3 × 12–15
• Overhead Triceps Extension – 3 × 12–15
• 15–20 minutes incline walking

Tuesday – Back + Biceps

• Deadlift – 4 × 5–6
• Pull-ups or Lat Pulldown – 4 × 8–10
• Barbell Row – 3 × 8–10
• Seated Cable Row – 3 × 10–12
• Barbell Curl – 3 × 10–12
• Hammer Curl – 3 × 12
• 15 minutes HIIT cardio

Wednesday – Legs

• Squat – 4 × 6–8
• Romanian Deadlift – 3 × 8–10
• Leg Press – 3 × 10–12
• Walking Lunges – 3 × 12 each leg
• Leg Curl – 3 × 12–15
• Standing Calf Raise – 4 × 15–20
• 20 minutes brisk walking

Thursday – Shoulders + Abs

• Overhead Press – 4 × 6–8
• Lateral Raise – 4 × 12–15
• Rear Delt Fly – 3 × 12–15
• Front Raise – 3 × 12
• Shrugs – 3 × 12–15
• Hanging Leg Raise – 3 × 15
• Cable Crunch – 3 × 15
• Plank – 3 × 60 seconds

Friday – Upper Body

• Incline Bench Press – 3 × 8
• Pull-ups – 3 × 8–10
• Dumbbell Shoulder Press – 3 × 10
• Seated Row – 3 × 10
• Barbell Curl – 3 × 12
• Triceps Rope Pushdown – 3 × 12
• 20 minutes moderate cardio

Saturday – Cardio + Core

• 30–45 minutes brisk walking or cycling
• Russian Twists – 3 × 20
• Bicycle Crunch – 3 × 20
• Mountain Climbers – 3 × 30 seconds
• Plank – 3 × 60–90 seconds

Sunday – Rest

• Light walking
• Stretching or yoga
• Foam rolling

Nutrition for Cutting

• Protein: 1.6–2.2 g per kg of body weight daily.
• Eat in a moderate calorie deficit (about 300–500 calories below maintenance).
• Focus on lean protein, vegetables, fruits, whole grains, and healthy fats.
• Drink 3–4 liters of water each day.
• Limit sugary drinks, alcohol, and highly processed foods.

Cardio

• 3–5 sessions per week.
• Mix 20–30 minutes of HIIT with 30–45 minutes of low-intensity cardio (walking, cycling, or incline treadmill).

Recovery

• Sleep 7–9 hours every night.
• Warm up before lifting and stretch after training.
• Aim to keep increasing or maintaining your strength while cutting.

This plan is effective for preserving muscle while reducing body fat when paired with a consistent diet and recovery routine.