Cut Program Pack — Workout (Weights + Sequence) + 7-Day Meal Plan

Target: −0.5 kg/week • Calories: 2600–2700 • Protein: 200–210 g • No pork

Workout Plan (Sequence + Suggested Starting Weights)

Do exercises in this order Weights are your “start” targets Auto-adjust with RIR

Weekly lifting

5 sessions

Cardio

90–120 min LISS

Steps

8–10k/day

Effort target

RIR 1–3

How to use the weights:
The weights below are based on what you posted earlier (bench 85–90, squat 90–95, etc.). Start there. If you can’t hit the rep range with RIR 1–3, reduce 2.5–10 kg. If it’s too easy, increase next week.

Rest times: Compounds 2–3 min, accessories 60–90 sec. Don’t rush compounds during a cut.

Day 1 — Upper Strength

Priority: Bench + Pull-Ups • Keep form strict • RIR 1–2 on top sets

Warm-up sequence: 5–7 min incline walk → band pull-aparts 2×20 → bench ramp sets.

#	Exercise	Sets × Reps	Start Weight	Rest
1	Barbell Bench Press	4×4–5	85–90 kg	3 min
2	Weighted Pull-Ups	4×5–6	BW +10 kg	2–3 min
3	Incline DB Press	3×8–10	32–34 kg DB	90–120 sec
4	Chest-Supported Row	3×8–10	50–60 kg	90–120 sec
5	Lateral Raise (DB or Cable)	3×15–20	10–12 kg DB / 7.5–10 kg cable	60 sec

Optional finisher: 10–15 min incline treadmill (HR 120–135).

Day 2 — Lower Strength

Priority: Squat + RDL • RIR 1–2 on squats

Warm-up sequence: 5 min bike → hips + BW squats → squat ramp sets (bar×10 → 60×5 → 80×3).

#	Exercise	Sets × Reps	Start Weight	Rest
1	High-Bar Squat	4×4–5	90–95 kg	3 min
2	Romanian Deadlift	3×6	80–90 kg	2–3 min
3	Leg Press	3×8–10	160–180 kg	2 min
4	Seated Leg Curl	3×10–12	45–55 kg	75 sec
5	Standing Calf Raise	4×10–12	90–110 kg	60 sec

Optional: 10–15 min incline treadmill after lifting.

Day 3 — Cardio + Core (Active Recovery)

Goal: low fatigue + burn calories + core

#	Exercise	Sets × Reps / Time	Start	Rest
1	Incline Treadmill / Cycle (LISS)	30–40 min	HR 120–135	—
2	Hanging Leg Raise	3×10–12	BW	60 sec
3	Cable Crunch	3×12–15	25–35 kg	60 sec
4	Plank	3×45–60 sec	BW	45–60 sec

Finish: 8–10 min mobility (hips, thoracic spine, shoulders).

Day 4 — Push Hypertrophy

Goal: volume without killing recovery • Stop 0–2 reps before failure

Warm-up sequence: 5 min bike → band rotations 2×15 → light incline bench 2×8.

#	Exercise	Sets × Reps	Start Weight	Rest
1	Incline Bench Press	4×6–8	65–70 kg	2 min
2	Machine Chest Press	3×10–12	Pick a weight you can do 12 with RIR 2	90 sec
3	Seated DB Shoulder Press	3×8–10	26–28 kg DB	90 sec
4	Cable Lateral Raise	4×15–20	7.5–10 kg	60 sec
5	Dips	3×8–12	Bodyweight (add +5 kg if 12 easy)	90 sec
6	Triceps Pushdown	3×10–12	35–40 kg	60 sec

Optional: 10–15 min LISS after.

Day 5 — Pull Hypertrophy

Goal: back + rear delts + biceps • Clean reps

#	Exercise	Sets × Reps	Start Weight	Rest
1	Lat Pulldown (wide/neutral)	4×10–12	65–75 kg	90 sec
2	Chest-Supported T-Bar Row	3×8–10	50–60 kg	90–120 sec
3	Single-Arm Cable Row	3×12	30–35 kg	75 sec
4	Reverse Pec Deck	3×15–20	45–55 kg	60 sec
5	EZ-Bar Curl	3×8–10	30–32.5 kg	75–90 sec
6	Incline DB Curl	3×10–12	14–16 kg DB	60 sec

Optional: 10–15 min incline treadmill if you want more weekly cardio.

Day 6 — Legs Hypertrophy

Goal: volume + pump • Controlled tempo • Don’t grind

Warm-up sequence: 5 min light cardio → hip hinge drills → 2 light sets on first machine.

#	Exercise	Sets × Reps	Start Weight	Rest
1	Hack Squat (or Leg Press if no hack)	4×10	Choose a load you can do 10 with RIR 2	2 min
2	Walking Lunges	3×10/leg	20–22 kg DB	90 sec
3	Lying Leg Curl	3×10–12	40–50 kg	75 sec
4	Leg Extension	3×12–15	45–55 kg	60 sec
5	Seated Calf Raise	4×12–15	50–60 kg	60 sec

Optional: 10 min stair climber (easy/moderate) only if recovery is good.

Day 7 — Full Rest

Goal: recovery • steps + sleep

Full rest or easy walk (8–10k steps)
Stretching if needed
Sleep 7–8 hours

Cardio total suggestion: Day 3 (30–40 min) + 10–15 min after Day 1/2/5 (or any 2–3 days) = 90–120 min/week.

Weight Progression Cheatsheet

Lift type	When to increase	How much
Barbell compounds	When all sets hit top reps with good form	+2.5 kg (upper) / +5 kg (lower)
Dumbbell compounds	When you hit top reps on all sets	+2 kg per DB (or next increment)
Machines/cables	When you hit top reps for 2 sessions	+1–2 plates/steps

If you feel “flat” on a cut:
Don’t instantly lower weights. Check:

Sleep (7+ hours)
Hydration + salt
Carbs around training

Deload every 5–7 weeks: cut sets by ~40–50%, keep technique sharp.

7-Day Cutting Meal Plan

2600–2700 kcal Protein 200–210 g Carbs higher on training days

Portions are cooked weights unless specified. Oils must be measured.

Day 1 (Training Day) — High Carb

~2680 kcal • P ~205g • C ~310g • F ~70g

Meal 1 — Breakfast ~640 kcal • P45 C70 F20

Oats 80 g (dry)
Whey 1 scoop
Banana 1
Peanut butter 15 g

Meal 2 — Lunch ~650 kcal • P55 C75 F15

Chicken breast 200 g
Cooked rice 250 g
Vegetables 250–300 g
Olive oil 10 g

Meal 3 — Pre/Post-workout snack ~380 kcal • P35 C50 F5

Greek yogurt 300 g
Honey 10 g
Berries 150 g (or apple)

Meal 4 — Dinner ~820 kcal • P70 C90 F25

Lean beef/turkey 220 g
Potatoes 450 g
Big salad
Olive oil 10 g

Meal 5 — Before bed ~190 kcal • P20 C10 F5

Cottage cheese 200 g

Day 2 (Training Day) — Moderate Carb

~2620 kcal • P ~210g • C ~260g • F ~75g

Meal 1 ~620 kcal • P50 C55 F20

Eggs 2 whole + egg whites 250 ml
Bread 2 slices
Avocado 60 g
Veg side

Meal 2 ~680 kcal • P55 C80 F15

Turkey breast 220 g
Cooked rice 230 g
Veg 300 g
Olive oil 10 g

Meal 3 ~350 kcal • P30 C40 F8

Whey 1 scoop
Apple 1
Almonds 15 g

Meal 4 ~780 kcal • P60 C75 F30

Salmon 200 g
Potatoes 400 g
Salad

Meal 5 ~190 kcal • P25 C10 F0

Greek yogurt 0% 300 g

Day 3 (Training Day) — High Carb

~2700 kcal • P ~205g • C ~320g • F ~70g

Meal 1 ~650 kcal • P45 C85 F15

Oats 90 g (dry)
Whey 1 scoop
Orange or banana

Meal 2 ~700 kcal • P60 C80 F15

Chicken 220 g
Cooked pasta 260 g
Tomato sauce + veg
Olive oil 10 g

Meal 3 ~320 kcal • P25 C45 F5

Greek yogurt 250 g
Honey 10 g
Berries 150 g

Meal 4 ~850 kcal • P70 C95 F25

Lean beef/turkey 250 g
Cooked rice 280 g
Veg 300 g
Olive oil 10 g

Meal 5 ~180 kcal • P25 C5 F5

Cottage cheese 200 g

Day 4 (Recovery) — Lower Carb

~2550 kcal • P ~210g • C ~210g • F ~85g

Meal 1 ~620 kcal • P55 C35 F28

Omelette: 3 eggs + whites 200 ml
Veg
Optional feta 30 g

Meal 2 ~650 kcal • P60 C55 F20

Tuna 2 cans (or fish 220 g)
Potatoes 350 g
Salad + olive oil 15 g

Meal 3 ~330 kcal • P35 C25 F10

Greek yogurt 300 g
Walnuts 15 g
Fruit 1

Meal 4 ~760 kcal • P60 C70 F27

Chicken 220 g
Cooked rice 200 g
Veg 300 g
Olive oil 10 g

Meal 5 ~190 kcal • P25 C10 F0

Greek yogurt 0% 300 g

Day 5 (Training Day) — Moderate/High Carb

~2650 kcal • P ~205g • C ~285g • F ~75g

Meal 1 ~640 kcal • P45 C70 F20

Oats 80 g + whey 1 scoop
Banana 1

Meal 2 ~680 kcal • P60 C75 F18

Turkey mince 250 g
Cooked rice 240 g
Veg 300 g
Olive oil 10 g

Meal 3 ~340 kcal • P30 C50 F2

Greek yogurt 250 g
Honey 10 g
Fruit 1

Meal 4 ~800 kcal • P65 C80 F25

Lean beef 220 g
Potatoes 450 g
Salad + olive oil 10 g

Meal 5 ~190 kcal • P25 C10 F0

Greek yogurt 0% 300 g

Day 6 (Training Day) — Higher Carb

~2700 kcal • P ~205g • C ~320g • F ~70g

Meal 1 ~610 kcal • P45 C75 F15

Greek yogurt 350 g
Granola 60 g (or oats)
Berries 150 g

Meal 2 ~720 kcal • P60 C90 F15

Chicken 220 g
Cooked rice 300 g
Veg 250–300 g
Olive oil 10 g

Meal 3 ~320 kcal • P30 C45 F5

Whey 1 scoop
Banana 1

Meal 4 ~860 kcal • P70 C95 F25

Lean beef/turkey 250 g
Cooked pasta 280 g
Veg + tomato sauce
Olive oil 10 g

Meal 5 ~190 kcal • P25 C10 F0

Greek yogurt 0% 300 g

Day 7 (Rest Day) — Lower Carb, Higher Fat

~2500–2550 kcal • P ~210g • C ~180–200g • F ~90g

Meal 1 ~650 kcal • P55 C30 F30

Eggs 3 whole + whites 200 ml
Avocado 80 g
Veg

Meal 2 ~650 kcal • P55 C45 F22

Salmon 200 g
Potatoes 300 g
Salad + olive oil 10 g

Meal 3 ~360 kcal • P35 C25 F12

Greek yogurt 300 g
Nuts 20 g
Fruit 1

Meal 4 ~700 kcal • P65 C70 F20

Chicken 220 g
Cooked rice 200 g
Veg 300 g
Olive oil 10 g

Meal 5 ~170 kcal • P25 C6 F2

Cottage cheese 200 g

Meal timing tweak: If you train late, move Meal 3 closer to workout and keep Meal 4 as post-workout dinner.