2 Month From Fat to Fit

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5 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a beginner routine designed to maximize caloric expenditure. Eight weeks is not a lot of time and we want to make use of each day. Cardio days can be as easy or as challenging as you make it.

I've selected the stairmaster to maximize fat burn, but feel free to substitute with whatever is most comfortable for you. Another great option if available ... a rowing machine.

This is a beginner cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean.

There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles.

Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body

Diet
As to any cutting routine, diet is KEY. You need to eat clean and healthy, while focusing on adequate calorie intake just enough to stimulate fat loss that you're looking for. Eliminate processed foods while taking in healthy carbs and fats and of course enough protein to meet your daily needs.

Stay Strong Together,

Michael Wood, CSCS
Jefit

Monday
Tuesday
Wednesday
Thursday
Friday

Upper Body (A) 6 exercises, 0 min

Barbell Bench Press	3x12,10,8 reps	rest: 120s
Barbell Bent-Over Row	3x12,10,8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12,10,8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12,10,8 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12,10,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12,10,8 reps	rest: 60s

Lower Body (A) 6 exercises, 0 min

Barbell Squat	3x8 reps	rest: 120s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 90s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x8 reps	rest: 90s
Plank	2x8 reps • 45s	rest: 30s

Cardio 1 exercises, 0 min

Step Machine

1x0 reps • 1800s

rest: 40s

Upper Body (B) 6 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Barbell Military Press	3x8 reps	rest: 120s
Machine Incline Chest Press	3x8 reps	rest: 90s
Machine Seated Row	3x8 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s

Lower Body (B) 5 exercises, 0 min

Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x12,10,8 reps	rest: 60s
Machine Leg Extension	3x12,10,8 reps	rest: 60s
Back Hyperextension	3x10,8,8 reps	rest: 60s
Step Machine	1x0 reps • 1200s	rest: 20s