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How to Build Your Own Cutting Workout? Tips for Newbies

  • How to Build Your Own Cutting Workout? Tips for Newbies
If you do follow the news blog on AchemGear.com then you have found out about the diet plan and steroid cycles for cutting cycle. And now it's time to discuss the cutting workout routine, which is quite essential, too. You should understand that cutting training plan differs from one for bulking. That is why you have the possibility to find out some features and important points for training during the cutting period.

The intensity of the cutting workout

The ideal training composition is aerobic loads in combination with strength training sessions. Therefore, we provide you with a set of exercises and their effective allocation for a cutting workout routine. But before...

There is a reasonable method of distributing the loads during any workout. Thanks to this scale you will learn to control the intensity of your training based on your own feelings.


The scale of individual perception of load (Borg’s perceived exertion scale):

0 No load

0,5 Hardly noticeable

1 Very low

2 Low

3 Average

4 Sufficiently high

5 High

6 Substantial

7 Sufficient Heavy

8 Heavy

9 Very heavy

10 Almost the maximum

* Maximum

This is something that you must rely on during any workout, especially the cutting one.  


Cardio training

People believe that low-intensity loads and prolonged aerobic sessions are the best way to get rid of extra weight. However, the results of the scientific research show that high-intensity training more efficiently burns fats (50% more efficient than low-intensity loads) and also speeds up metabolic processes. This effect persists for a long time, but on the condition that you do not eat for an hour after the end of the training session.

Morning is the best time for aerobic exercise. Scientists have calculated that starting the day with cardio, we burn fat much faster (by 300%) than doing the same workload in the daytime.

There will be enough 20-minute aerobic exercise 3 times a week. Every training we need to make the most effective in terms of burning fatty calories. To control the intensity, we use the above-mentioned scale.

Choose the exercises that you like: rowing, biking, running, an elliptical trainer, etc. You can change the exercises arbitrarily.


Intensity distribution:

Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21
Level 4 4 6 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 4



At each minute of training, the intensity of the work should correspond to a given level. Do not overdo it - it does not benefit. The load must increase step-by-step!  


Strength training

For convenience, we conditionally divide the body into the upper and lower parts and distribute the training loads on the days of the week:

Upper body (top):

  • chest,
  • shoulders,
  • back,
  • triceps,
  • biceps.
Lower body (bottom):

  • quadriceps,
  • hamstrings,
  • calf muscles,
  • abdominal muscles.
Week Mon Tue Wed Thu Fri Sat Sun
1 Top Cardio Bottom Cardio Top Cardio Rest
2 Bottom Cardio Top Cardio Bottom Cardio Rest
3 Top Cardio Bottom Cardio Top Cardio Rest


It is necessary to adhere to this training mode for at least 12 weeks in order to achieve good results.


Exercises of strength training


Chest Shoulder
  • Incline dumbbell bench chest press
  • Dumbbell shoulder press
  • One-arm flat bench dumbbell flyes
  • Dumbbell lateral
  • Decline bench dumbbell press
  • Standing military press
  • Barbell bench press
  • Dumbbell bent over lateral rear delt raises
  • Back Triceps
  • Wide grip lat pulldown
  • Barbell standing French press
  • Reverse grip lat pulldown
  • Triceps Dips
  • One-arm dumbbell bench rows
  • Triceps cable pulldown
  • Lying barbell french press
  • Dumbbell French press
  • Biceps Quadriceps
  • One-arm dumbbell preacher curl
  • Seated leg curls
  • Close grip standing barbell curl
  • Barbell squats
  • Seated dumbbell bicep curls
  • Leg press
  • Cross-body hammer curl
  • Dumbbell squats
  • Muscles of hamstrings Calf muscles
  • Dumbbell lunges
  • Seated barbell calf raise
  • Lying leg curl
  • Single leg calf raise
  • Romanian deadlift
  • Standing calf raise
  • Lever standing leg curl
  • Leg press calf raise
  • Abdominal Press
  • Crunches on the floor
  • Decline bench cable crunches
  • Russian twist
  • Hanging knee raises
  •  

    Cutting workout plan


    Start your training with the warm-up, then do a couple of stretching exercises. Do not forget to finish the cutting workout with a cool-down. You should select 2 exercises for the target muscle group and perform 4 sets to each exercise:

    • 12 reps (level 5),
    • 10 reps (level 6),
    • 8 reps (level 7)
    • 6 reps (level 8).

    The rest between sets should be about 1 minute.

    The speed scheme: 2-1-2 seconds (for instance, while doing bench presses, the descending phase lasts 2 seconds, for a second we fix the weight at the lowest point, and then raise it within 2 seconds).

    And the last set is a superset. You should do 2 exercises without rest between them: 12 repetitions of the 1st exercise of the certain muscle group (level 9), then immediately, without rest, start doing the 2nd exercise - 12 more reps (the intensity of the load reaches the 10 level).  



    AchemGear.com for cutting cycle


    Workout routine +  diet plan =  a lean body 


    However, it's no secret that professional bodybuilders often resort to steroid help, especially before the competition. This is done in order to get a lean body with a traced relief of muscles. After all, their main goal is to show their impeccable body and its clear form of musculature. That's why steroids often occupy an important position in the ideal body formula for professional athletes.

    It's a kind of puzzle. You will not get the full picture without a certain element. But you must determine your own formula to achieve the perfect outcome. Will it include steroids, it's up to you.

    In case you decide that medications are necessary for you to achieve the desired result,  AchemGear.com is always ready to provide high-quality preparations, by manufacturer Achem Pharmaceuticals. We will be happy to assist you in this difficult matter - to achieve the ideal body!

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