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.

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

Monday
Chest
Tuesday 
Legs / Abs
Wednesday
Cardio
Thursday
Biceps / Triceps
Friday
Back / Shoulders
Saturday
Rest
Sunday
Rest

The Workout

Day 1 Monday - Chest

Muscle Group / Notes
Exercise
Sets / Reps
Warm Up
15 reps
Chest
 
 
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.
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.
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.
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!
3 x 12 reps
Do 15 more clap push ups to end the workout for the day
15 reps

Day 2 Tuesday - Legs / Abs

Muscle Group / Notes
Exercise
Sets / Reps
Quadriceps
 
 
Add 10-15 lbs in weight as the reps decrease.
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
 
3 x 12 reps
Calves
 
 
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
3 x 20 reps
 
3 x 10 reps for each leg
Abs
 
 
 
3 x 15 reps
 
3 x 12 reps
 
3 x 20 reps
 
3 x 15 reps
 
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
Biceps
 
 
 
3 x 10 reps each arm
Lay down on the floor with the cable above you and pull it down to your forehead
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.
3 sets 12 reps
Perform as many curls as you can with 50% of your max
1 x failure 
Blow out set
Triceps
 
 
 
3 x 12 reps
 
3 x 20 reps
Superset - Don't take a break between skull crushers and close grip just use the same bar.
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
3 x 12 reps
 
3 x 12 reps
 
3 x 20 reps
 
3 x 10 reps
 
3 x 15 reps using heavy weight
3 x 50 using light weight
 
3 x 12 reps
Super Set
3 x 15 reps
 
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.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.