The Ultimate 10-Week Cut: Week 9

Welcome to Week 9 of the Ultimate 10-Week Cut program! With only two weeks left, it's time to kick your fitness journey into high gear. This week's workouts are designed to push your limits and maximize your results as you approach the finish line. Let's dive into the Week 9 workout plan:


Monday: Full Body Blast

Kick off the week with a full-body workout to target every muscle group and ignite your metabolism.

  1. Start with 10 minutes of cardio to get your heart pumping.

  2. Perform 3 sets of 10 reps for each exercise:

  3. Squats

  4. Push-ups

  5. Dumbbell Rows (per arm)

  6. Lunges (per leg)

  7. Finish with a 30-60 second plank to strengthen your core.


Tuesday: Active Recovery

Give your body the chance to recover and rejuvenate with light activities such as walking, yoga, or swimming. Active recovery promotes muscle recovery and reduces soreness, ensuring you're ready to tackle the rest of the week.


Wednesday: Upper Body Strength

Focus on sculpting your upper body with this challenging workout routine.

  1. Start with 10 minutes of cardio to warm up.

  2. Complete 3 sets of 8-10 reps for each exercise:

  3. Bench Press or Dumbbell Press

  4. Pull-ups or Lat Pulldowns

  5. Dumbbell Shoulder Press

  6. Dumbbell Bicep Curls

  7. Tricep Dips


Thursday: Lower Body Power

Build strength and definition in your lower body with this intense leg day workout.

  1. Begin with 10 minutes of cardio to get your blood flowing.

  2. Perform 3 sets of 8-10 reps for each exercise:

  3. Deadlifts

  4. Bulgarian Split Squats (per leg)

  5. Romanian Deadlifts

  6. Calf Raises

  7. Plank with Leg Lifts


Friday: Full Body HIIT

Finish the week strong with a high-intensity interval training (HIIT) session.

  1. Warm up with 5 minutes of dynamic stretching.

  2. Complete the HIIT circuit:

  3. Jump Squats

  4. Mountain Climbers

  5. Burpees

  6. High Knees

  7. Plank Jacks

  8. Repeat the circuit 3 times, performing each exercise for 30 seconds with 15 seconds rest in between.

  9. Cool down with 5 minutes of stretching focusing on all muscle groups.


Saturday & Sunday: Rest and Recover

Take time to rest and recharge your body over the weekend. Use this time to relax, recover, and prepare for the final week of your 10-week cut journey.


Stay committed, stay focused, and keep pushing yourself to new heights. You're closer than ever to reaching your fitness goals – let's finish strong!