Definition And Cutting Routine

This weight training program is the one I use after I have been building mass for a couple of months and am ready to get cut up.

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Before every workout make sure you run for 5-10 minutes. And while you are running try to flex the muscles you are about to train so they are ready to go once you start lifting.

Routine Type 4 days on 3 days off - 4 workouts per week.
Duration Ongoing
Level Intermediate
Purpose Definition and cutting
Target For individuals looking to get cut and defined after a bulking cycle.

Workout Schedule

Legs / Abs
Thursday Biceps / Triceps
Friday Back / Shoulders
Saturday Rest
Sunday Rest

The Workout

Day 1 Monday - Chest
Muscle Group / Notes Exercise Sets / Reps
Warm Up Clap Push Ups 15 reps
After the 6th set do 1 blowout set with the weight you used to do your 15 reps. For your first set use about 50% of your max and then add between 5 and 10 pounds as your reps get lower. You should need help with you last rep for each set. Bench Press 1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps
1 blowout set
Do incline the exact same way as you did Flat Bench. Obviously with lower weights though. Incline Press 1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps
1 blowout set
You should be able to go up 5 pounds as you go down in the number of reps. You should barely be able to get the last rep of each set by yourself. Dumbbell Bench Press 1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
Position a bench at a 45 degree angle between the cable fly machine and put the pulleys at the very bottom of the machine. Sit on the bench and pull the cables up so they are out in front of your chest. DON'T BEND YOUR ELBOWS! Cable Fly 3 x 12 reps
Do 15 more clap push ups to end the workout for the day Clap Push Ups 15 reps
Day 2 Tuesday - Legs / Abs
Muscle Group / Notes Exercise Sets / Reps
Add 10-15 lbs in weight as the reps decrease. Squats 1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps
  Leg Press 3 x 12 reps
Do these on the smith machine with your toes on a block of wood or something to elevate your heels off the ground. After you do each set of 20 rack the weight and do 50 calve raises with no weight on your shoulders. So the reps actually go 20, 50, 20, 50, 20, 50 Standing Calf Raise 3 x 20 reps
  Dumbbell Lunges 3 x 10 reps for each leg
  Crunches 3 x 15 reps
  Roman Chair Sit Ups 3 x 12 reps
  Knee Ups 3 x 20 reps
  Cable Crunches 3 x 15 reps
  Incline Knee Ups 3 x 15 reps
  Seated Twists (can be done with a bar or broom handle) 3 x 25 reps
Pick six ab exercises you normally do (the above are suggestions), and do 3 sets of each and every other week reverse the order in which you do them. Finish the workout by going for a quick run or do some stretching.
Day 3 Wednesday - Cardio
Today is the day you will run for a long distance. Do at least 2 miles. But you can do more if you are really into running
Day 4 Thursday - Biceps / Triceps
Muscle Group / Notes Exercise Sets / Reps
  Standing Dumbbell Curls 3 x 10 reps each arm
Lay down on the floor with the cable above you and pull it down to your forehead Lying Cable Curls 3 x 12 reps
Put 3, 5 pound weights on each side of a bench press bar do eight reps sit the bar down pull off a 5 from each side and do eight more reps. Repeat this step until you have no more weights on the bar and then begin adding 5 pounds to each side until all three 5s are on each side. After you have taken all the weights off and then added them back on that counts as 1 set. Barbell Curls 3 sets 12 reps
Perform as many curls as you can with 50% of your max EZ Bar Curls 1 x failure
Blow out set
  Overhead Dumbbell Extensions 3 x 12 reps
  Overhead Rope Pulls 3 x 12 reps
  Cable Pressdowns 3 x 20 reps
Superset - Don't take a break between skull crushers and close grip just use the same bar. Skull Crushers 3 x 10 reps
Close Grip Bench Press 3 x 10 reps
Day 5 Friday - Back / Shoulders
Muscle Group / Notes Exercise Sets / Reps
Shoulders / Back    
Lay face down on an incline bench and raise the dumbbells to your chest Incline Bench Dumbbell Rows 3 x 12 reps
  Bent Over Laterals 3 x 12 reps
  Good Mornings 3 x 20 reps
  Power Cleans 3 x 10 reps
  Shrugs 3 x 15 reps using heavy weight
3 x 50 using light weight
  Shoulder Press 3 x 12 reps
Super Set Side Laterals 3 x 15 reps
Front Raises 3 x 15 reps

Saturday - Rest

Sunday - Rest

Note* Pick one of these days to do wind sprints before your workout.

- Workout submitted by Ryan.

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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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