Summer is almost here, and it’s time to start thinking about cutting up for beach season. The right workout plan can help you get the body of your dreams just in time for Summer. While many different options are available, a cutting workout is the most popular. This training focuses on weight loss while maintaining muscle mass, allowing you to look lean and toned. To help you get started, we’ll cover the basics of what a cutting workout plan is, the pros and cons of different training plans, important details regarding your cutting workout routine, an example plan to follow, and diet tips.
What Is A Cutting Workout Plan?
A cutting workout is any exercise plan focusing on losing fat while maintaining muscle mass. This is the main goal for cutting up for Summer, as you want to look toned and lean without losing your hard-earned muscle gains. Several different types of cutting workouts can be used for cutting, each with pros and cons.
Weight Training
Weight training is a staple of any cutting program, as it helps to build and maintain muscle mass. This type of training involves lifting weights to cause an adaptation in the body, resulting in increased strength and size. Weight training can also help to boost your metabolism, allowing you to burn more calories even when you’re at rest.
Circuit Training: Pros and Cons
Circuit training is a popular type of cutting workout due to its ability to combine strength and cardio training. This type of workout involves performing a series of exercises back-to-back with little to no rest in between sets. Circuit training can be effective for fat loss but may not be the best option for those looking to build muscle mass.
PHAT Workout: Pros and Cons
The PHAT (Power Hypertrophy Adaptive Training) workout is a popular cutting program that combines weight training with high-intensity interval training (HIIT). This type of training focuses on size and strength gains and is an excellent option for those who want to build muscle and lose fat.
PHUL Routine: Pros and Cons
The PHUL (Power Hypertrophy Upper Lower) routine combines weight training with cardio to help build size and burn fat. This type of workout plan focuses on alternating between lower-body and upper-body exercises to keep the muscles challenged. PHUL is an excellent option for those who want to build muscle and lose fat.
Steady State Cardio: Pros and Cons
Steady-state cardio is a type of exercise involving performing an activity at a consistent pace for an extended period. This training is excellent for burning calories and can help with fat loss, but it may not be the best option for those looking to build muscle mass.
High-Intensity Interval Training: Pros and Cons
High-intensity interval training (HIIT) is a type of workout that involves alternating between high-intensity and low-intensity exercise periods. This type of training is excellent for fat loss and can also help to maintain muscle mass. HIIT workouts are challenging but highly effective when cutting up for Summer.
Fartlek Training: Pros and Cons
Fartlek training is a type of interval workout involving alternating between high-intensity and low to moderate-intensity periods. This training is excellent for burning calories but may not be the best option for those looking to build muscle mass.
Important Cutting Workout Details
When crafting your cutting workout plan, there are a few important details that you should keep in mind. These include training frequency, body type, session length, weights and rest periods, workout timing and intensity, and how to alter your exercises to keep your muscles challenged.
Training Frequency
Your training frequency should depend on your goals and experience level. If you’re new to cutting up for Summer, it’s best to start by training three or four times per week. As you become more experienced, you can increase your frequency up to five or six times per week.
Body Type
Your body type will also determine what cutting workout plan is best for you. If you are an ectomorph (naturally skinny), your cutting workout plan should focus on weight training with little to no cardio. If you are an endomorph (naturally bigger person), your cutting workout plan should include weight training and cardio to maximize fat loss.
Session Length
Your session length will also depend on your goals and experience level. A cutting workout session should last between 30 minutes and one hour. If you’re starting, it’s best to keep your sessions shorter to minimize fatigue and injury risk.
Weights
When crafting your cutting workout plan, it’s important to use challenging but not too heavy weights. Your goal should be to fatigue your muscles without straining them. Start with lighter weights or gym wrist wraps and gradually increase the weight as you become stronger.
Length Of Sets & Rest Periods
Your sets should last between 30 seconds and one minute, depending on your goal and experience level. It would be best if you also took short rest periods between sets (30-60 seconds) to avoid fatigue and injury.
Workout Timing
It’s best to train first thing in the morning when you’re cutting up for Summer. This will ensure your energy levels are high and your daily metabolism is revived. It’s also a good idea to plan your workouts around your meals to maximize your fat loss.
Intensity
When it comes to cutting up for Summer, intensity is key. You’ll want to increase the power of your workouts as you become stronger and more experienced. This can be done by increasing the weight, decreasing rest periods, or adding high-intensity interval training.
Alter Exercises
It’s also important to alter your exercises every few weeks to keep your muscles challenged and avoid boredom. You can do this by switching up the exercises, increasing the weight, or manipulating the tempo of your movements.
Example Cutting Workout Routine
Monday: Chest & Triceps
- Bench Press 3 sets x 10 reps
- Incline Dumbbell Press 3 sets x 8-10 reps
- Overhead Extensions 3 sets x 10 reps
- Skullcrushers 3 sets x 10 reps
Tuesday: Back & Biceps
- Deadlifts 3 sets x 8 reps
- Bent Over Rows 3 sets x 10 reps
- Seated Cable Rows 3 sets x 8-10 reps
- Barbell Curls 3 sets x 10 reps
Wednesday: Legs & Abs
- Squats 3 sets x 8 reps
- Leg Press 2 sets x 10 reps
- Lunges 2 sets x 10 reps
- Plank Hold 3 sets x 60 seconds
Thursday: Shoulders & Traps
- Military Press 3 sets x 8 reps
- Arnold Press 3 sets x 8-10 reps
- Lateral Raises 3 sets x 10 reps
- Shrugs 3 sets x 10 reps
Friday: Core
- Russian Twists 3 sets x 12 reps
- Leg Raises three sets x 12 reps
- Hanging Knee Raises 3 sets x 8 reps
Saturday: Active Rest Day (Walk or light jog)
Sunday: Rest Day
This is just one example of a cutting workout plan. You can adjust this routine based on your experience level, goals, and body type.
Cutting Diet
It’s important to remember that diet is just as important as exercise when cutting up for Summer. A healthy diet rich in protein, complex carbs, and healthy fats will help you maximize your fat loss and achieve the physique of your dreams. It’s also important to stay hydrated and get enough sleep to maximize your results.
How Quickly Can You Expect To Achieve Results?
Results will vary depending on genetics, body type, diet, age, and experience level. Generally speaking, you should start seeing results within a few weeks of beginning your cutting workout plan. With dedication and consistency, you’ll be well on your way to achieving the body of your dreams!
