Cutting Program: Maintain Muscle, Lose Fat

Overview

Cutting is simple but not easy. Eat fewer calories than you burn, keep protein high, and train hard enough that your body holds on to the muscle it has. This program handles the training side. The nutrition guidelines handle the rest.

You train 4 days per week with a focus on maintaining your strength numbers. The goal is not to set PRs during a cut — the goal is to keep your lifts as close to your baseline as possible while body fat drops.

Schedule

• •Monday: Upper Body
• •Tuesday: Lower Body
• •Wednesday: Rest or Light Cardio
• •Thursday: Upper Body
• •Friday: Lower Body
• •Saturday: Active Recovery (walk, light cardio)
• •Sunday: Rest

Upper Body A (Monday)

• •Barbell Bench Press: 4x6 (2min rest)
• •Barbell Row: 4x6 (2min rest)
• •Overhead Press: 3x8 (90s rest)
• •Pull-Ups: 3xAMRAP (90s rest)
• •Lateral Raise: 3x15 (30s rest)
• •Tricep Pushdown: 2x12 (30s rest)

Lower Body A (Tuesday)

• •Barbell Back Squat: 4x6 (2min rest)
• •Romanian Deadlift: 3x8 (90s rest)
• •Leg Press: 3x10 (90s rest)
• •Walking Lunges: 2x10 per leg (60s rest)
• •Standing Calf Raise: 3x15 (30s rest)

Upper Body B (Thursday)

• •Incline Dumbbell Press: 4x8 (90s rest)
• •Cable Row: 4x10 (60s rest)
• •Dumbbell Shoulder Press: 3x10 (60s rest)
• •Lat Pulldown: 3x10 (60s rest)
• •Face Pulls: 3x15 (30s rest)
• •Barbell Curl: 2x12 (30s rest)

Lower Body B (Friday)

• •Conventional Deadlift: 4x5 (2min rest)
• •Front Squat: 3x8 (90s rest)
• •Leg Curl: 3x12 (60s rest)
• •Bulgarian Split Squat: 3x8 per leg (60s rest)
• •Seated Calf Raise: 3x20 (30s rest)

Nutrition Guidelines

• •Calorie deficit: 300-500 calories below maintenance. Use a TDEE calculator and track for one week to find your actual maintenance.
• •Protein: 2.0-2.4g per kg bodyweight. This is higher than bulking because your body is more likely to break down muscle tissue in a deficit.
• •Carbs and fat: Split the remaining calories however you prefer. Most people do better with moderate carbs around training.
• •Meal timing: Eat your largest meal after training if possible. Beyond that, eat whenever works for your schedule.

Cardio

• •2-3 sessions per week of 20-30 min low-intensity steady-state (walking, cycling, rowing)
• •Do not add high-intensity cardio on top of this program. The lifting sessions are hard enough in a deficit.
• •Step target: 8,000-10,000 per day

When to Stop Cutting

Cut for 6 weeks maximum, then assess. If you want to continue, take a 1-2 week diet break at maintenance calories before starting another 6-week block. Extended cuts without breaks lead to metabolic adaptation and muscle loss.