The Ultimate 10-Week Cut: Week 1

The Ultimate 10-Week Cut: Week 1

Welcome to Week 1 of The Ultimate 10-Week Cut! Get ready to ignite your fitness journey as we embark on a transformative program designed to sculpt your physique and push you to new heights. Let's dive into Week 1 and kickstart your journey to a stronger, leaner you!

 

Monday: Upper Body

  1. Cardio: Stationary bike for 5 minutes.

  2. Bench Press: 4 sets x 8-10 reps

  3. Bent Over Rows: 4 sets x 10 reps per arm

  4. Overhead Press: 3 sets x 10 reps

  5. Pull-Ups or Lat Pulldowns: 4 sets x 8-10 reps

  6. Dumbbell Lateral Raises: 3 sets x 12 reps

  7. Tricep Dips: 3 sets x 12-15 reps

  8. Core Finisher - Plank: 3 sets x 30-60 seconds

 

Tuesday: Lower Body

  1. Cardio: Stationary bike for 5 minutes.

  2. Barbell Back Squats: 4 sets x 8-10 reps

  3. Romanian Deadlifts: 4 sets x 10 reps

  4. Walking Lunges: 3 sets x 12 steps per leg

  5. Leg Press: 3 sets x 12 reps

  6. Calf Raises: 3 sets x 15-20 reps

  7. Hamstring Curls: 3 sets x 12 reps

  8. Core Finisher - Russian Twists: 3 sets x 20 reps (with or without weight)

 

Wednesday: Upper Body

  1. Cardio: Rowing Machine for 5 minutes

  2. Barbell Overhead Press: 4 sets x 8-10 reps

  3. Chin-Ups or Lat Pulldowns: 4 sets x 10 reps

  4. Dumbbell Bench Press: 3 sets x 12 reps

  5. Seated Cable Rows: 3 sets x 12 reps

  6. Dumbbell Bicep Curls: 3 sets x 12 reps per arm

  7. Tricep Rope Pushdowns: 3 sets x 12-15 reps

  8. Core Finisher - Hanging Leg Raises: 3 sets x 15 reps

 

Thursday: Lower Body

  1. Cardio: Box Jumps for 5 minutes

  2. Front Squats: 4 sets x 8-10 reps

  3. Deadlifts (Conventional or Sumo): 4 sets x 10 reps

  4. Bulgarian Split Squats: 3 sets x 12 reps per leg

  5. Leg Extensions: 3 sets x 12 reps

  6. Standing Calf Raises: 3 sets x 15-20 reps

  7. Lying Leg Curl: 3 sets x 12 reps

  8. Plyometric Finisher - Box Jumps: 3 sets x 10 reps

 

Friday: Active Recovery

  1. Low-Intensity Aerobic Exercise (choose one): Cycling: 15-20 minutes at a comfortable pace.

  2. Swimming: 15-20 minutes of easy laps.

  3. Elliptical Machine: 15-20 minutes at a moderate intensity.

  4. Bodyweight Exercises (perform 2 sets of 12-15 reps each): Bodyweight Squats, Lunges, Push-Ups, Plank

  5. Static Stretching (hold each stretch for 20-30 seconds): Hamstring Stretch, Quadriceps Stretch, Chest Opener, Child's Pose (for lower back and hips), Shoulder Stretch

 

Saturday & Sunday: Rest Days

 

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Stay tuned for Week 2 as we continue to push boundaries and unlock your full potential!

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