gym program
Cutting-Specific High Rep Short Rest
Overview
This programme is purpose-built for a cutting phase. Unlike powerlifting or standard hypertrophy work, every element here is designed to maximise calorie burn during sessions whilst preserving muscle tissue. High reps (12–20), short rest periods (30–45 seconds), and moderate loads create an elevated metabolic response during training — effectively turning your gym sessions into calorie-burning events without sacrificing the resistance training stimulus that preserves muscle.
The philosophy: keep volume high enough to maintain muscle protein synthesis, keep rest periods short enough to keep heart rate elevated, and maintain enough load to signal to the body that muscle is worth keeping.
Schedule
| Day | Session |
|---|---|
| Monday | Upper Body |
| Tuesday | Lower Body |
| Wednesday | Full Body Circuit |
| Thursday | Upper Body |
| Friday | Lower Body |
| Saturday | Optional Cardio / Rest |
| Sunday | Rest |
Warm-Up Protocol
5–8 minutes of moderate cardio (aim for light sweat). Dynamic stretching — leg swings, arm circles, hip hinges. No static stretching before sessions — save it for cooldown.
Week 1–4: Foundation Phase
Day 1: Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 15–20 | 30s |
| Seated Cable Row | 4 | 15–20 | 30s |
| Incline Dumbbell Press | 3 | 15–20 | 30s |
| Lat Pulldown | 3 | 15–20 | 30s |
| Lateral Raises | 3 | 20 | 30s |
| Tricep Pushdown | 3 | 20 | 30s |
| Dumbbell Curl | 3 | 20 | 30s |
Day 2: Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 4 | 15–20 | 45s |
| Romanian Deadlift | 4 | 15–20 | 45s |
| Leg Press | 4 | 20 | 30s |
| Walking Lunges | 3 | 15 per leg | 30s |
| Leg Curl | 3 | 20 | 30s |
| Hip Thrust | 3 | 20 | 30s |
| Calf Raises | 4 | 25 | 30s |
Day 3: Full Body Circuit
Perform as a circuit — complete one set of each exercise, then rest 60 seconds, then repeat:
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 3 | 15 | Circuit |
| Barbell Row | 3 | 15 | Circuit |
| Dumbbell Press | 3 | 15 | Circuit |
| Romanian Deadlift | 3 | 15 | Circuit |
| Overhead Press | 3 | 15 | Circuit |
| Pull-Ups | 3 | max reps | 60s between rounds |
Day 4: Upper Body (repeat Day 1 with varied exercises)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Fly | 4 | 15–20 | 30s |
| Single-Arm Cable Row | 4 | 15–20 | 30s |
| Arnold Press | 3 | 15–20 | 30s |
| Face Pulls | 4 | 20 | 30s |
| Hammer Curls | 3 | 20 | 30s |
| Overhead Tricep Extension | 3 | 20 | 30s |
| Dips | 3 | 15–20 | 45s |
Day 5: Lower Body (repeat Day 2 with varied exercises)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 12–15 | 45s |
| Stiff-Leg Deadlift | 4 | 15 | 45s |
| Leg Extension | 4 | 20 | 30s |
| Lying Leg Curl | 3 | 20 | 30s |
| Bulgarian Split Squat | 3 | 15 per leg | 45s |
| Seated Calf Raises | 4 | 25 | 30s |
Week 5–8: Intensification Phase
Add 10% more volume by adding one extra set per day. Reduce rest periods to 20–25 seconds on isolation exercises. Add a 5-minute finisher (jump rope or rowing machine) to the end of each session.
Progression
This programme doesn't use traditional load progression. Instead, progress by: reducing rest periods by 5 seconds when current rest periods feel manageable, adding a rep or two when the top of the range feels easy, or adding a set before adding weight. Load remains moderate (60–70% 1RM) throughout.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
This programme is already built for cutting. If you're in a particularly aggressive deficit and energy is very low, reduce Day 3 (circuit) to 2 rounds rather than 3. On days where you feel flat, extend rest periods by 10–15 seconds on compound exercises rather than missing reps — completing the work is more important than hitting exact rest times.
Pro Tip
Keep a water bottle on the floor beside you, not at a water fountain across the gym. Every trip to the fountain adds 30+ seconds of rest that you're not supposed to be taking.