Simple Weight Training Routine for Cutting
Straightaway, when your goal is to lose body fat while preserving or building lean muscle. Subsequently, this Simple Weight Training Routine for Cutting that focuses on compound lifts, progressive overload, and enough volume to maintain strength will work for you. Particularly, when paired with a calorie deficit and high protein intake.
Core Principles
- Strength training first: Prioritize compound movements (squats, deadlifts, bench press, rows) to maintain muscle mass.
- Progressive overload: Gradually increase weight or reps over time to keep challenging your muscles.
- Adequate protein: Aim for ~1g protein per kg of body weight to support muscle repair.
- Cardio: Add 1–2 sessions/week for calorie burn, but keep strength training as the main driver.
Simple 6-Day Cutting Split (Example)
Accordingly, this Simple Weight Training Routine for Cutting plan hits each major muscle group twice a week, with 1–2 rest days in between.
Firstly, Day 1 – Legs
- Barbell Back Squats: 4×6–8
- Lunges: 3×10 per leg
- Hip Thrusts: 3×15 (first 10 with hold, last 5 pulses)
- Leg Curls & Extensions: 3×15 each (superset)
- Calf Raises: 3×15 (pulses)
Afterwards, and on to Day 2 – Chest & Triceps
- Incline Dumbbell Press: 4×12–15
- Flat Dumbbell Press: 3×12
- Incline Flys: 3×12
- Pec Deck: 3×12
- Skull Crushers: 4×12–15
- Rope Extensions: 3×12
Further, the next is Day 3 – Back & Biceps
- Wide Grip Chins: 4×12–15
- Wide Grip Rows: 3×12
- Narrow Pulldown: 4×12
- Hyper Extensions: 3×12
- Concentration Curls: 4×12
- EZ Bar Curls: 3×12
Indeed the important Day 4 – Rest and Recovery
Meanwhile this brings us to Day 5 – Full Body Strength
- Squats: 4×12–15
- Push-ups or Bench Press: 3×12
- Pull-ups or Rows: 3×12
- Overhead Press: 4×12
- Plank: 3×60 sec
So, on to Day 6 – Abs & Power
- Hanging Knee Raises: 4×20–25
- Cable Crunches: 4×20–25
- Hip Thrusts: 4×20–25
- Explosive Squats: 3×15, 10, 8
Finally, Day 7 – Rest
Simple Weight Training Routine for Cutting: Tips for Success
- Warm-up: 5–10 min dynamic stretches + light cardio before lifting.
- Rest: 60–90 sec between sets for hypertrophy; 30–60 sec for power work.
- Progress: Add 2–5 lbs to lifts every 1–2 weeks or increase reps by 1–2.
- Nutrition: Keep calories in a moderate deficit, track macros, and stay hydrated.
Albeit that this routine is simple, effective, and beginner-friendly, it can be adjusted for more advanced lifters by adding more sets, heavier weights, or more frequent training days.
Also, bear in mind that if you need help with this, or any other aspect of your training… you can feel free to Contact Us for any help you feel you need!
Surely, You Will Want To Visit Our Friends:
