Cutting Routine - Feedback?

[kermos]

A. I can only train 3 days per week
B. I want to hit legs only once since my upper body is lagging a bit
C. I want enough volume but also want to lift heavy enough to keep my strength.
D. Need to hit upper body twice a week

Day 1 - Bench Press Day:::

Incline Bench Press - 5 x 6-8
Rows - 5 x 8-12
Flyes - 3 x 12-15
Face Pulls - 3 x 12-15
Arms Superset - 3 x 12-15

Day 2 - Squat:::

Squat - 4 x 6-8
RDL - 4 x 8-12
Leg Extensions - 3 x 12-15
Leg Curl - 3 x 12-15
Calf Raises - 4 x 15-20

Day 3 - Deadlift:::

Deadlift - 3 x 3-5
Overhead Press - 4 x 6-8
Lat Pulldown - 4 x 8-12
Flat Dumbbell Press - 4 x 8-12
Arms Superset - 3 x 12-15

Will be running this MWF

 

[evanburnside12]

@kermos First let's clean this up a bit because it is doing my head in.



Day 1 - Bench Press Day:::

Incline Bench Press - 5 x 6-8

Rows - 5 x 8-12

Flyes - 3 x 12-15

Face Pulls - 3 x 12-15

Arms Superset - 3 x 12-15

Day 2 - Squat:::

Squat - 4 x 6-8

RDL - 4 x 8-12

Leg Extensions - 3 x 12-15

Leg Curl - 3 x 12-15

Calf Raises - 4 x 15-20

Day 3 - Deadlift:::

Deadlift - 3 x 3-5

Overhead Press - 4 x 6-8

Lat Pulldown - 4 x 8-12

Flat Dumbbell Press - 4 x 8-12

Arms Superset - 3 x 12-15

 

[smokymountaineer]

@kermos If you're running a MWF split why not split it out to be full body on each day to take advantage of the protein synthesis window for natties?

 

[kermos]

@smokymountaineer So hit muscles 3x per week? I could consider that but I wanted to spit up my training by movement patterns

 

[smokymountaineer]

@kermos For natties until lifting at an advanced strength level, afaik full body taking advantage of the 48 hour protein synthesis window, i.e full body routines typically MWF, is the most optimal training style. But certainly frequency with muscle groups hit at least twice per week is advised if natty.

 

[maddie8011]

@smokymountaineer Lift and do the work and enjoy don't over think. I like the volume what type of resistance are you using for some of your lifts.

 

[amarekanne]

@kermos Progression plan?

 

[kermos]

@amarekanne When the upper bound of the rep range is performed with 1 rep in the tank, increase load next session by 5lbs for upper body & 10lbs for lower body

 

[dawn16]

@kermos This is seriously too much work for a "cutting routine".

If I saw such workout before, I would assume you are in a caloric surplus.

 

[kermos]

@dawn16 Should I drop a set in each exercise ?

 

[evanburnside12]

@kermos No, the amount is fine. Too many people think you have to drastically change your routine when cutting. There is no need unless you feel fatigued and struggling to get through your sessions

 

[mae9]

@evanburnside12 I agree with this. Especially if you're taking a 4-5 day routine and shrinking it down to 3 days. I've run PHAT for cutting with 30% (I. E. do 2 sets instead of the prescribed 3) less volume and have done fine. Listen to your body and drop a set off each if need be.