Cutting & Definition

Nine weeks to lose fat without losing what you built. Four sessions a week in an upper and lower body split, three phases of three weeks, and one rule that never moves: your loads stay those of week 1. Fat goes through the food deficit and daily steps, not through sessions that drain you.

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.