Workout Routine

Arthur || Cutting Hypertrophy Program

by HunterC

Split for the summer cut, meant to put on/keep as much muscle as possible while we go through your cut. You're going to cycle through the 6 given workouts throughout the week, every week. When I tell you to do so, you will go on a deload to give your CNS time to recover. This will likely be once every 5-7 weeks.

Notes: The rep range is 8-12 on all movements, so long as you get extremely close to failure, usually around 1RIR or 9RPE. (Ex. if you hit 10 reps and think to yourself "I might have one more if I really try" then that's where you'd stop) except for AMRAP sets

If a set says AMRAP you're going to do long length partials after failure, this is where you do the movement in exclusively the most stretched position (DM for info). The only exception to this is curls where you're going to cheat the curl up and hold the weight for as long as possible.

Make sure every rep has a 2-6 second eccentric, first few reps should be closer to 6 and last few closer to 2, do NOT pause at the top of the movement.

If something looks unfamiliar, DM me, it's likely a variation of something that you're not familiar with and it's important to perform the movements correctly.

Ignore the rest times, just rest until it feels like your muscles are going to limit you more than your cardio.

Workouts

Chest, Tris, and Shoulders 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

skull crushers

3 sets

pec deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

pec deck

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated overhead press

3 sets

single arm tricep kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1.14 kg.

single arm tricep kickback

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

upright row

3 sets

chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

chest press

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead triceps extensions

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

shrug

3 sets

Back and Bis 1

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

pullup

3 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

ez bar curl

4 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pullover

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

3 sets

overhand bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhand bicep curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

t-bar row

3 sets

wide-grip curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

wide-grip curl

3 sets

Legs 1

low bar squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

low bar squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

romanian deadlift

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

lying hamstring curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lying hamstring curls

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

leg press

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bulgarian split squat

3 sets

nordics

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

nordics

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

calf raise

4 sets

Chest, Tris, and Shoulders 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

incline bench press

3 sets

single arm tricep kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

single arm tricep kickback

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead press

3 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

cable fly

3 sets

Cross Body Cable Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

Cross Body Cable Raise

3 sets

Cable Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

Cable Reverse Fly

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

close-grip bench press

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1 sets

Back and Biceps 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

preacher curl

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated incline curl

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated cable row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

hammer curl

3 sets

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Back Extension

3 sets

Legs 2

low bar squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

low bar squat

5 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

Paused Deadlift

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg extension

3 sets

seated hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated hamstring curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

calf raise

3 sets

Deload || Chest, Tris, and Shoulders

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

bench press

2 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

skull crushers

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

lateral raise

2 sets

single arm tricep kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

single arm tricep kickback

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

seated overhead press

2 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

cable fly

2 sets

Deload || Back and Biceps

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

lat pulldown

2 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

ez bar curl

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

barbell row

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

seated incline curl

2 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

deadlift

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec
3
@RPE6
6
100 sec

hammer curl

3 sets

Deload || Legs

low bar squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

low bar squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

romanian deadlift

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

leg extension

2 sets

seated hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec

seated hamstring curl

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

calf raise

3 sets