admin March 18, 2019
Split workout

This intensive training program is aimed specifically at cutting the body. Use it to burn fat and gain muscle relief.

The training program for cutting the body is primarily intended for people who want to put their body in order for the beach season and lose a few pounds. But it can also be useful for athletes preparing for competitions.

In this program, each muscle group is worked out twice a week according to the scheme: 3 days of training, 1 day of rest. For effective cutting, you must burn the maximum number of calories for each workout. To do this, the program uses approaches of 12-15 repetitions and a short rest in 30 seconds. In the first approach, the maximum weight is taken, with which you can perform a specified number of repetitions. In further approaches, you may have to reduce the working weight by several kilograms. But do not get carried away, the training should take place at the limit of possibilities, the only way you can achieve the desired drawing of muscles.

An important component of each program for weight loss are cardio. Optimal are light aerobic training twice a day: in the morning and in the evening. It is better to perform them for 30 minutes in the morning before breakfast and 2-3 hours before bedtime, but not before the main strength training, as this will significantly reduce its effectiveness.

Working out in the gym
Working out in the gym

Nutrition and Supplements

It is not a secret for anyone that for an effective fat burning one training program is not enough, you will also need a well-designed nutrition plan and effective sports supplements.

First of all, limit your calorie intake. Fat burning occurs only when the body spends more calories than it receives. For most men, 2000-2300 calories per day should be consumed for weight loss. If in doubt, use the calorie norm calculator and subtract 10% from the resulting value. So you get the approximate amount of calories needed for cutting.

Follow the timely intake of proteins in the body. Without them, you risk losing not only body fat, but also gaining muscle mass with overwork. Try to eat food rich in protein as often as possible. The daily intake of protein should be about 2 grams per kilogram of body weight (or 30% of total calories). Thus, the optimal will be the reception of 30-40 g of protein every 2-3 hours. To meet the body’s protein needs, whey protein, such as Gold Standard 100% Whey or Syntha-6, is recommended.

Try to reduce the intake of carbohydrates to 40-60 g per day (10-20% of the total caloric content of food). This will cause the body to use body fat as a fuel throughout the day. Having learned how to effectively use fat as the main source of fuel, the body is aware of the presence of abundant reserves of such fuel within itself. It will also reduce the loss of lean muscle mass.

Leg workout
Leg workout

Fat accounts for the rest of the diet. Consuming enough fat, plus reducing carbohydrate intake, will cause the body to produce the necessary enzymes and optimize biochemical processes for using fat (and not carbohydrates) as fuel. Use different sources of fat and do not forget to take omega-3 beneficial fatty acids.

Bodybuilding supplements: Celmass
Bodybuilding supplements: Celmass

To help the body cope with the high load from such an intense workout program, large amounts of vitamins and minerals should be supplied from the diet. What is very difficult to achieve with a limited diet. Therefore, it is highly recommended to take a vitamin complex for athletes, such as Opti-Men.

Additionally, it is possible to adopt a pre-training complex, for example, NO-Xplode. It increases stamina and strength, which will help you train more effectively. And for recovery after exercise, it is better to use drugs with glutamine, like CellMass.

Program Notes

  • The program is designed for classes 6 times a week and one day of rest.
  • Duration of the program: depending on your need for weight loss – from 4 to 12 weeks.
  • Rest between sets: 30 seconds.
  • Before each workout should be warm-up and stretching the target muscle groups.
  • It is recommended to perform low-intensity cardio training twice a day during the program. The first – in the morning before breakfast, the second – in the evening, 2-3 hours before bedtime. In total, cardio training should last 1 hour.

Day 1: chest, triceps, press

Dumbbell bench press with a positive slope

  • 4 sets of 15 repetitions

Dumbbell bench press

  • 3 sets of 12 repetitions

Putting dumbbells on a bench with a positive slope

  • 3 sets of 12 repetitions

Hands down in a simulator (Butterfly)

  • 3 sets of 12 repetitions

French bench press

  • 4 sets of 15 repetitions

Triceps extension on the upper block with a rope grip

  • 3 sets of 12 repetitions

Triceps extension on the upper block

  • 3 sets of 12 repetitions

Twisting on the top block

  • 4 sets of 25 repetitions

Lifting the legs hanging on the bar

  • 4 sets of 25 repetitions

Day 2: back, biceps

Pull ups

  • 4 sets of 15 repetitions

Thrust on the lower block

  • 3 sets of 12 repetitions

The upper block wide grip

  • 4 sets of 15 repetitions

Hyperextension

  • 3 sets of 12 repetitions

Concentrated sitting biceps

  • 4 sets of 15 repetitions

Lifting the EZ-bar standing

  • 3 sets of 12 repetitions

Day 3: legs, shoulders, press

Squats

  • 4 sets of 15 repetitions

Straightening the legs in the simulator

  • 3 sets of 12 repetitions

Bending the legs in the simulator lying

  • 4 sets of 15 repetitions

Straight barbell with straight legs

  • 3 sets of 12 repetitions

Lifting socks in the simulator sitting

  • 3 sets of 12 repetitions

Dumbbell bench press sitting

  • 4 sets of 15 repetitions

Leaning the arm to the side on the bottom block

  • 3 sets of 12 repetitions

Breeding hands to the side on the bottom block

  • 3 sets of 12 repetitions

Scrubs in Smith’s machine

  • 4 sets of 15 repetitions

Twisting on the block

  • 4 sets of 25 repetitions

Lifting the legs hanging on the bar

  • 4 sets of 25 repetitions

Day 4: Rest

Day 5: chest, triceps, press

Dumbbell bench press with a positive incline grip hammer

  • 4 sets of 15 repetitions

Dumbbell bench press

  • 3 sets of 12 repetitions

Dumbbell lowering

  • 3 sets of 12 repetitions

Crossover hands

  • 3 sets of 12 repetitions

Triceps extension on the upper block with reverse grip

  • 4 sets of 15 repetitions

Dumbbell retraction in the slope

  • 3 sets of 12 repetitions

French bench press

  • 3 sets of 12 repetitions

Raising the torso on an inclined bench with the burden

  • 4 sets of 25 repetitions

Raise your legs while lying down

  • 4 sets of 25 repetitions

Day 6: back, biceps

The upper block wide grip

  • 4 sets of 15 repetitions

Thrust dumbbells in the slope

  • 3 sets of 12 repetitions

Exercise “Good morning”

  • 3 sets of 12 repetitions

Thrust dumbbell in the slope

  • 3 sets of 12 repetitions

Lifting EZ-Biceps on Scott Bench

  • 4 sets of 15 repetitions

Lifting dumbbells for standing biceps

  • 3 sets of 12 repetitions

Day 7: legs, shoulders, press

Leg press

  • 4 sets of 15 repetitions

Lumbar attacks

  • 3 sets of 12 repetitions

Bending the legs in the simulator lying

  • 4 sets of 15 repetitions

Straight barbell with straight legs

  • 3 sets of 12 repetitions

Lifting socks in the simulator standing

  • 3 sets of 12 repetitions

Bench press sitting in smith’s car

  • 4 sets of 15 repetitions

Standing with dumbbells

  • 3 sets of 12 repetitions

Breeding dumbbells sitting in the slope

  • 3 sets of 12 repetitions

Vertical pull of the lower block

  • 3 sets of 12 repetitions

Raising the torso on an inclined bench with the burden

  • 4 sets of 25 repetitions

Raise your legs while lying down

  • 4 sets of 25 repetitions

Training Split – How to Decide: