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best workout plan for cutting

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.



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