weekly cutting workout plan that combines three strength training days, two running days, plyometrics, and two rest days. The goal is to preserve muscle while promoting fat loss through resistance training, high-intensity cardio, and explosive movements.
🔁 Weekly Schedule
| Day | Focus |
|---|---|
| Monday | Upper Body + Plyometrics |
| Tuesday | Interval Running (HIIT) |
| Wednesday | Lower Body + Plyometrics |
| Thursday | Steady-State Run (Zone 2) |
| Friday | Full Body Weights + Plyometrics |
| Saturday | Rest |
| Sunday | Rest |
🧍♂️ Muscle Activation Chart
| Day | Muscle Groups Targeted |
|---|---|
| Monday | Chest, Shoulders, Back, Triceps, Biceps (Upper Body) + Core |
| Tuesday | Cardiovascular System, Glutes, Hamstrings (sprint power) |
| Wednesday | Quads, Hamstrings, Glutes, Calves, Core (Lower Body) |
| Thursday | Cardiovascular System (aerobic endurance) |
| Friday | Full Body: Shoulders, Back, Legs, Core, Arms |
| Saturday | Recovery, mobility optional |
| Sunday | Recovery, optional light walking/stretching |
🏋️♂️ Strength + Plyometrics Days
Monday – Upper Body + Plyos
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Superset 1:
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Push Press – 4×6
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Clap Push-Ups – 4×8
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Superset 2:
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Pull-Ups – 4xAMRAP
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Med Ball Slams – 4×10
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Superset 3:
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Incline Dumbbell Press – 3×10
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Plyo Push-Ups – 3×8
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Finisher:
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Battle Ropes – 30 sec x 4 rounds
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Wednesday – Lower Body + Plyos
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Superset 1:
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Back Squats – 4×6
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Jump Squats – 4×10
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Superset 2:
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Romanian Deadlifts – 3×8
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Broad Jumps – 3×6
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Superset 3:
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Walking Lunges – 3×12 per leg
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Lateral Bounds – 3×10 per side
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Finisher:
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Sled Push or Weighted Step-Ups – 4×30 sec
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Friday – Full Body + Plyos
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Superset 1:
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Power Cleans – 4×3
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Box Jumps – 4×5
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Superset 2:
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Kettlebell Swings – 3×15
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Burpees – 3×12
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Superset 3:
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Dumbbell Snatch (alternating) – 3×10 each
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Tuck Jumps – 3×10
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Core Circuit (2 rounds):
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V-Ups – 20 reps
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Plank – 1 min
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Russian Twists – 20 reps
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🏃♂️ Running Days
Tuesday – HIIT Running
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5 min warm-up jog
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10 rounds:
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Sprint 30 sec
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Walk 90 sec
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5 min cool-down walk or jog
Thursday – Steady-State Run
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30–45 minutes at 60–70% max heart rate
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Focus on maintaining a pace where conversation is possible
😴 Rest Days: Saturday & Sunday
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Optional: Light yoga, walking, or mobility work if needed
🔥 Nutrition Notes (For Cutting)
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Caloric deficit of ~10–20%
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Protein intake: ~1g per lb of bodyweight
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Hydrate well, especially on running and plyo days
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Consider carb timing around workouts for energy