Cutting & Definition

A fat-loss workout program to lose fat without losing what you built: nine weeks, four sessions a week in an upper and lower body split, cardio and nutrition guidance included. One rule runs through the whole block, your loads stay those of week 1.

Who is it for?

Built for an intermediate lifter who has already built muscle and wants to reveal it rather than build more. It calls for gym access and assumes you already know how to execute the basic upper and lower body split movements.

The method

Three phases of three weeks. The first sets the loads that will be your yardstick for nine weeks, with full rest and no superset: here you measure, you do not chase fatigue. The second keeps the same exercises, loads and sets, but part B moves to antagonist supersets with shorter rest. The third is the densest phase of the block, supersets on parts B and C, the shortest rest, loads still identical to week 1: it is the load held that proves the muscle stayed. That same load held every phase is what separates a real cut from simple weight loss, and it is the whole point of measuring loads so precisely in phase 1.

Nine weeks of cutting, at what session frequency?

Four sessions a week in an upper and lower body split, spread over three phases of three weeks, from the fullest to the densest.

Do I need a full gym to follow the split?

Yes, the program assumes access to an equipped gym to hold the reference loads set in phase 1.

Does this program suit someone who has never cut before?

It targets an intermediate level with movements already mastered: cutting calls for holding known loads rather than learning new exercises. Someone completely new to lifting should build a base of muscle first, since cutting only reveals muscle that is already there.

What the program includes

• 9 weeks · 4 sessions / week · Intermediate
• Equipment : gym
• 12 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Baseline (weeks 1 to 3) : Set the loads that will be your yardstick for nine weeks and put the deficit in place at the same time. Full rest, no superset: here you measure, you do not chase fatigue.
• Phase 2 · Density (weeks 4 to 6) : Same exercises, same loads, same sets. Part B moves to antagonist supersets and rest shortens: the session tightens without the stimulus dropping a gram.
• Phase 3 · Definition (weeks 7 to 9) : The densest phase of the block: supersets on parts B and C, the shortest rest, loads still identical to week 1. It is the load held that proves the muscle stayed.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.