Muscle Maintenance During Cut — Maintenance Training Plan
Efficient 3-day upper/lower split for optimal muscle maintenance during cutting phase with reduced volume but high intensity
Tag 1
6 Übungen- Dumbbell Bench Press3 × 6-8
RPE 8-9. Primary chest exercise, maintain high intensity.
- Seated Cable Row3 × 6-8
RPE 8. Back muscles, controlled movement.
- Seated Dumbbell Shoulder Press2 × 8-10
RPE 7-8. Shoulders, reduced volume for maintenance.
- Close-Grip Lat Pulldown2 × 8-10
RPE 7-8. Lats, bicep assistance.
- Triceps Pushdown (Bar)2 × 10-12
RPE 8. Tricep isolation, strength maintenance.
- Standing Cable Bicep Curl2 × 10-12
RPE 8. Bicep isolation, controlled execution.
Tag 2
6 Übungen- Goblet Squat3 × 6-8
RPE 8-9. Primary leg exercise, high intensity for muscle maintenance.
- Romanian Deadlift (RDL)3 × 6-8
RPE 8. Glutes and hamstrings.
- Leg Press2 × 10-12
RPE 7-8. Additional leg volume, safely executable.
- Lying Leg Curl2 × 10-12
RPE 8. Hamstring isolation.
- Standing Calf Raise (Machine)2 × 12-15
RPE 7-8. Calves, higher rep range.
- Plank2 × 30-45s
Core, isometric for trunk stability.
Tag 3
6 Übungen- Machine Chest Press2 × 8-10
RPE 7-8. Chest, machine-guided for efficiency.
- Machine High Row2 × 8-10
RPE 7-8. Upper back, postural muscles.
- Dumbbell Reverse Lunge2 × 8-10 je Bein
RPE 7-8. Single-leg work, balance and coordination.
- Barbell Hip Thrust2 × 10-12
RPE 8. Glutes, important for strength maintenance.
- Dumbbell Lateral Raise2 × 12-15
RPE 7-8. Side delts, maintain muscle shape.
- Pallof Press2 × 10-12 je Seite
Core stability, anti-rotational strength.
MS-P67V
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