Lean Cut · Fasted 07:00 · ~75kg

LEAN CUT

Lift heavy, strip fat, hold muscle. Toggle between programs below.

Program

2 rest days

Push

Chest · Shoulders · Triceps

Lift — Supersets · 0s within / 60s after

SS1 — Chest Primary

ABarbell Bench Press

3 × 10-12

BDiamond Push-Ups

3 × 15-18

SS2 — Shoulders

ADB Overhead Press

3 × 12-15

BLateral Raises

3 × 18-20

SS3 — Triceps

AWeighted Dips

3 × 12-15

BPike Push-Ups

3 × 15

Cardio Finisher

Zone 2 — Incline Walk / Bike

12-15 min · conversational pace

Pull

Back Size + Definition · Rear Delts · Biceps

Lift — Supersets · 0s within / 60s after

SS1 — Size & Thickness · 3s negative on every rep

AWeighted Pull-Ups — 3s down, full stretch at bottom

3 × 8-10

BDB Rows — 3s lower, squeeze 1s at top

3 × 12

SS2 — Definition · Isolation · No Bicep Cheat

AStraight-Arm Cable Pulldown — 2s hold at bottom, pure lat

3 × 15

BRear Delt Cable Fly / Reverse Pec Deck — squeeze at peak

3 × 18-20

SS3 — Biceps Detail

AChin-Ups

3 × 12-15

BHammer Curls

3 × 15

SS1 builds thickness, SS2 carves definition. Drop weight 10-15% on SS1 to own the 3s eccentric — control is the point.

Cardio Finisher

Intervals — Bike / Row

9 rounds × 30s hard / 90s easy · ~20 min total incl. warm-up

Legs + Abs

Quads · Hamstrings · Glutes · Core

Lift — Supersets · 0s within / 60s after

SS1 — Quads + Core

ABarbell Squat

3 × 12-15

BHanging Leg Raises

3 × 18-20

SS2 — Glutes + Abs

ABulgarian Split Squat (weighted)

3 × 12/leg

BWeighted Sit-Ups

3 × 15-18

SS3 — Hamstrings + Core

ARomanian Deadlift

3 × 12-15

BHollow Body Hold

3 × 40s

Cardio Finisher

Zone 2 — Bike / Incline Walk

12-15 min · conversational pace

Cardio Only

Threshold — Engine Work

Threshold — Row / Bike / Run

22 min steady-state · comfortably hard, short phrases only · +5 min warm-up & cooldown

Hardest cardio day. No lifting. Runs on Monday's carbs — eat your rice. If energy is very low, drop to Zone 2.

Full Body

Light Load · Maintenance Volume

Lift — Supersets · 0s within / 60s after

SS1 — Lower + Push

AGoblet Squat

3 × 15

BPush-Ups

3 × 18-20

SS2 — Pull + Core

AInverted Rows

3 × 15

BPlank

3 × 50s

SS3 — Hinge + Shoulders

ADB Romanian Deadlift

3 × 15

BFace Pulls

3 × 18-20

Cardio Finisher

Zone 2 — Bike / Incline Walk

12-15 min · conversational pace · end of training week

Rest

Full rest or a light walk. Two rest days — use both. Show up Saturday sharp.

Rest

Second rest day. Sleep, eat, recover. Let the week consolidate.

Push

Chest · Shoulders · Triceps

Lift — Supersets · 0s within / 60s after

SS1 — Chest Primary

ABarbell Bench Press

3 × 10-12

BDiamond Push-Ups

3 × 15-18

SS2 — Shoulders

ADB Overhead Press

3 × 12-15

BLateral Raises

3 × 18-20

SS3 — Triceps

AWeighted Dips

3 × 12-15

BPike Push-Ups

3 × 15

Cardio Finisher

Zone 2 — Incline Walk / Bike

12-15 min · conversational pace

Pull

Back Size + Definition · Rear Delts · Biceps

Lift — Supersets · 0s within / 60s after

SS1 — Size & Thickness · 3s negative on every rep

AWeighted Pull-Ups — 3s down, full stretch at bottom

3 × 8-10

BDB Rows — 3s lower, squeeze 1s at top

3 × 12

SS2 — Definition · Isolation · No Bicep Cheat

AStraight-Arm Cable Pulldown — 2s hold at bottom, pure lat

3 × 15

BRear Delt Cable Fly / Reverse Pec Deck — squeeze at peak

3 × 18-20

SS3 — Biceps Detail

AChin-Ups

3 × 12-15

BHammer Curls

3 × 15

SS1 builds thickness, SS2 carves definition. Drop weight 10-15% on SS1 to own the 3s eccentric.

Cardio Finisher

Intervals — Bike / Row

9 rounds × 30s hard / 90s easy · ~20 min total incl. warm-up

Cardio Only

Zone 2 — Recovery Engine Work

Zone 2 — Bike / Row / Incline Walk / Jog

25-30 min steady · conversational pace · + 5 min mobility/stretch after

No lifting. Active recovery between lift blocks. Keep pace honest — engine day, not a push session.

Legs + Abs

Quads · Hamstrings · Glutes · Core

Lift — Supersets · 0s within / 60s after

SS1 — Quads + Core

ABarbell Squat

3 × 12-15

BHanging Leg Raises

3 × 18-20

SS2 — Glutes + Abs

ABulgarian Split Squat (weighted)

3 × 12/leg

BWeighted Sit-Ups

3 × 15-18

SS3 — Hamstrings + Core

ARomanian Deadlift

3 × 12-15

BHollow Body Hold

3 × 40s

Cardio Finisher

Zone 2 — Bike / Incline Walk

12-15 min · conversational pace

Cardio Only

Threshold — Comfortably Hard

Threshold — Row / Bike / Run

22 min steady-state · short phrases only · +5 min warm-up & cooldown

Hardest cardio day. Runs on Tue carbs — eat the rice at lunch. Drop to Zone 2 if energy is very low.

Full Body

Light Load · Maintenance Volume

Lift — Supersets · 0s within / 60s after

SS1 — Lower + Push

AGoblet Squat

3 × 15

BPush-Ups

3 × 18-20

SS2 — Pull + Core

AInverted Rows

3 × 15

BPlank

3 × 50s

SS3 — Hinge + Shoulders

ADB Romanian Deadlift

3 × 15

BFace Pulls

3 × 18-20

Cardio Finisher

Zone 2 — Bike / Incline Walk

12-15 min · conversational pace · final session of the week

Rest

One rest day on 6-day mode. Make it count — sleep, food, zero training.

Body Recomposition · 68kg · 155cm · 6 Day

4 strength days, 2 cardio days, 1 rest. Build muscle and lose fat simultaneously. Strength first — cardio supports.

Upper A — Push

Chest · Shoulders · Triceps

Lift — Supersets · 0s within / 75s after

SS1 — Chest + Shoulders

ADB Bench Press

3 × 12-15

BDB Lateral Raises

3 × 15-18

SS2 — Overhead + Triceps

ADB Shoulder Press

3 × 12-15

BOverhead Tricep Extension (DB)

3 × 15

SS3 — Core Finish

APush-Ups (assisted if needed)

3 × 12-15

BPlank

3 × 40s

Cardio Finisher

Zone 2 — Incline Walk / Bike

10 min · easy pace · don't compromise recovery on a strength day

Lower A — Glutes + Quads

Hip Thrust · Squat Focus · Abs

Lift — Supersets · 0s within / 75s after

SS1 — Glutes + Abs · Priority movement

AHip Thrust (barbell or DB) — squeeze 2s at top, every rep

3 × 12-15

BCrunches or Sit-Ups

3 × 20

SS2 — Quads + Core

AGoblet Squat

3 × 15

BLeg Raises (lying or hanging)

3 × 15

SS3 — Split + Plank

ABulgarian Split Squat (bodyweight or light DB)

3 × 10/leg

BPlank

3 × 40s

Cardio Finisher

Zone 2 — Bike / Incline Walk

10-12 min · easy pace

Hip thrusts are the highest-priority movement in this program — glutes are the largest muscle group and the biggest driver of body recomp. Never skip or go light on SS1-A.

Cardio Only

Zone 2 — Active Recovery + Fat Burn

Zone 2 — Bike / Incline Walk / Jog

25-30 min steady · conversational pace, full sentences · +5 min stretch after

No lifting today. Zone 2 burns fat as fuel and aids recovery from the weekend lifts without adding muscle stress. Keep it genuinely easy — if you can't hold a conversation, slow down.

Upper B — Pull

Back · Biceps · Rear Delts

Lift — Supersets · 0s within / 75s after

SS1 — Back + Biceps · 2s hold at contraction

ALat Pulldown (cable) — full stretch top, squeeze at bottom

3 × 12-15

BDB Bicep Curls

3 × 15

SS2 — Rear Delts + Mid Back

ASeated Cable Row or DB Row

3 × 12-15

BRear Delt Fly (DB or cable)

3 × 18-20

SS3 — Face Pulls + Core

AFace Pulls

3 × 18-20

BHollow Body Hold

3 × 35s

Cardio Finisher

Zone 2 — Bike / Incline Walk

10 min · easy pace

Lower B — Hamstrings + Glutes

RDL Focus · Lunges · Abs

Lift — Supersets · 0s within / 75s after

SS1 — Hamstrings + Abs

ARomanian Deadlift (DB) — 3s lower, feel the stretch

3 × 12-15

BWeighted Sit-Ups

3 × 15-18

SS2 — Glutes + Core

ASumo Squat (DB) — wide stance, toes out, glute squeeze at top

3 × 15

BPlank

3 × 45s

SS3 — Lunges + Calves

AWalking Lunges (bodyweight or light DB)

3 × 12/leg

BSingle-Leg Calf Raises

3 × 15/leg

Cardio Finisher

Zone 2 — Bike / Incline Walk

10-12 min · easy pace

Cardio Only

Threshold — Comfortably Hard

Threshold — Bike / Incline Walk / Row

20 min steady-state · comfortably hard, short phrases only · +5 min warm-up & cooldown

Slightly harder than Monday's Zone 2 — this is the fat-loss accelerator for the week. If it feels too hard given the 4 strength sessions, drop back to Zone 2 and build up over 2-3 weeks.

Rest

One rest day on 6-day mode. Sleep well, eat your protein, reset for Saturday.

Daily Nutrition

68kg · Body Recomp

~1,700 kcal/day

~−150 deficit

~110-120g protein

maintenance approach

Breakfast · 8:00 AM

Morning Fuel

~400 kcal · 28g P

P 28gC 30gF 18g

3 whole eggs scrambled or boiled
30g white cheese or labneh
1 slice bread or small flatbread
Black coffee or tea — no sugar

Lighter than the male program intentionally — smaller body, lower calorie budget. Protein is the non-negotiable here.

Lunch · 1:00 PM

Main Meal

~550 kcal · 42g P

P 42gC 35gF 14g

200g grilled chicken breast or fish
80g cooked rice or 80g cooked pasta
Grilled or steamed vegetables (zucchini, broccoli, peppers)

On rest days (Mon/Thu/Fri) drop rice to 50g — lower activity means lower carb need. Keep protein at 200g regardless.

Dinner · 6:00 PM

Evening Protein

~400 kcal · 35g P

P 35gC 20gF 16g

150g grilled chicken, fish, or shrimp
1 medium sweet potato or 60g rice
Salad with olive oil + lemon (1 tsp oil)

More carbs here than the male cutting program — recomp needs adequate fuel for muscle building. Don't cut dinner carbs too aggressively.

Snack — Optional

Between Lunch & Dinner

~200 kcal · ~15g P

P ~15g

A — 200g low-fat Greek yogurt + handful of berries
B — 1 piece of fruit + 20g almonds
C — Whey protein shake in water or milk

Recomp key rule: protein every single meal, no exceptions. The slight deficit (~150 kcal) combined with resistance training is what drives simultaneous fat loss and muscle gain — don't go deeper than this or muscle building stalls. Minimum 2L water daily.

Daily Nutrition

~75kg · Lean Cut · every day

~1,900 kcal/day

−350 deficit

~155g protein

45g min fats

Breakfast · 8:00 AM

Post-Workout

~460 kcal · 38g P

P 38gC 30gF 27g

5 whole eggs — scrambled or fried
30g white cheese (akkawi / similar)
60g bread (1 medium slice or flatbread)
Black coffee — no sugar

Keep carbs to the bread only. Eggs + cheese carry the fat — don't add oil.

Lunch · 1:00 PM

Main Meal

~800 kcal · 66g P

P 66gC 28gF 24g

300g beef (raw weight, lean cut — grilled or pan-cooked)
110g cooked rice or 110-120g cooked pasta

Biggest protein hit of the day. Cook beef with minimal oil. On cardio-only days keep the rice — threshold work needs carbs.

Dinner · 5:30 PM

Protein Close

~330 kcal · 46g P

P 46gC 0gF 7g

200g grilled chicken breast or shrimp
Nothing else — clean protein finish

No starch, no prep. If hungry, add a boiled egg or 100g low-fat yogurt rather than reaching for carbs.

Snack — Optional

Between Lunch & Dinner

~150-200 kcal · ~20g P

P ~20g

A — Whey protein shake in water
B — 200g low-fat Greek yogurt
C — 20g almonds + 1 piece of fruit

Hydration: minimum 2.5L water daily. Don't go below 45g fat total — hormones need it during a cut. Goal is reveal, not strip.