A cutting workout plan is a strategic approach to losing body fat while maintaining the muscle you’ve worked hard to build. Unlike bulking, which focuses on gaining size, cutting is about maximizing calorie burn and improving metabolic efficiency.
Take the example of Sarah, a marathon runner who managed to drop 12% body fat last summer while maintaining her strength, thanks to a well-structured cutting plan. The key lies in combining compound lifts with specific types of cardio to create and sustain a calorie deficit without sacrificing muscle.
The Science Behind Cutting: How It Works
At its core, cutting is simple: you need to burn more calories than you consume. However, many people go wrong by skipping strength training, which can lead to muscle loss—up to 30% of total weight loss, according to a 2021 Journal of Applied Physiology study.
To prevent this, a good cutting plan includes resistance training. This signals your body to retain muscle even as you lose fat. Additionally, compound movements like squats and deadlifts trigger a phenomenon known as the “afterburn effect,” where your body continues to burn calories for up to 38 hours post-workout.
Metabolism and Muscle Preservation
Muscle tissue is metabolically active—it burns about 6 calories per pound per day compared to fat’s 2 calories. That’s why preserving muscle during a cut is crucial for maintaining a high resting metabolic rate.
A good cutting plan utilizes heavy lifting with low reps to maintain strength, while cardio helps create the energy deficit needed to burn fat.
The 8 Best Exercises for a Cutting Workout Plan
These exercises were chosen for their ability to activate multiple muscle groups and increase metabolic demand, which makes fat loss more efficient.
1. Barbell Squats
These hit your lower body and core, burning up to 12–15 calories per minute. Best performed early in your workout when energy is high—go heavy for 4–6 reps.
2. Deadlifts
A powerhouse move for your entire posterior chain and grip strength. Deadlifts have been shown to spike growth hormone significantly more than isolation exercises. Maintain strict form—rounding your back can lead to serious injury.
3. Bench Press
Essential for maintaining upper body mass while in a calorie deficit. Incline variations prevent the common “flat chest” look. If you can, use dumbbells to extend your range of motion.
4. Overhead Press
This strengthens your core, especially in standing variants, and gives you the desired shoulder caps. If available, use log bars for a functional edge.
5. Pull-Ups
Great for back development and muscle definition. Start adding weight once you can complete 12 clean repetitions. To target different areas of the lats, change up your grip.
6. Bent-Over Rows
These counteract pressing exercises and prevent poor posture. Pendlay rows are especially effective for developing explosive pulling strength.
7. Walking Lunges
Fantastic for correcting muscular imbalances and burning calories. Holding dumbbells makes it a full-body challenge. One of my clients, Mark, dropped two jeans sizes by doing these three times a week.
8. Planks
A core stabilizer that supports your spine during heavy lifts. Progress by adding movement like shoulder taps or adding weight on your back. Skip crunches—planks are more effective and safer.
Building a 4-Week Cutting Workout Plan
This plan uses periodization to avoid plateaus and continually challenge your body. Each lifting session should be paired with either high-intensity interval training (HIIT) or low-intensity steady-state (LISS) cardio.
Week 1: Laying the Foundation
Focus on learning proper form with moderate weights. Cardio: 3 x 20-minute LISS sessions (e.g., brisk walking on an incline).
Schedule:
- Mon: Full Body A (3×8–10)
- Tue: LISS Cardio – 20 min
- Wed: Rest or Yoga
- Thu: Full Body B (3×8–10)
- Fri: HIIT (bike sprints) – 8 rounds
- Sat: Active Recovery – 30 min walk
- Sun: Rest
Week 2: Increasing Intensity
Add about 5% to your weights and introduce supersets. Increase LISS sessions to 25 minutes.
Week 3: Pushing Your Limits
Use drop sets on your final lifts. Replace one LISS session with a second HIIT workout.
Week 4: Peak Performance
Lift close to your max and shorten rest periods to 45 seconds. Increase HIIT to four sessions per week.
Nutrition: Fueling Your Cutting Plan
No matter how hard you train, your results will stall without proper nutrition. To maintain muscle, consume 1.2 grams of protein per pound of body weight per day. Time your carbohydrates around workouts for best performance and recovery, slow-digesting carbs like oats or sweet potato before, and fast-digesting ones like bananas after.
Sample Cutting Meal Plan
- Breakfast: 5 egg whites, 1 whole egg, spinach
- Pre-Workout: ½ cup oats with blueberries
- Post-Workout: Whey protein shake + rice cake
- Lunch: 6 oz chicken breast, quinoa, broccoli
- Dinner: Grilled salmon, asparagus, ½ avocado
Common Mistakes to Avoid
- Lack of sleep: Don’t rely on caffeine.Try to get 7.5 hours or more each night.
- Dropping fats too low: Healthy fats are essential for hormone production.
- Neglecting progressive overload: Track your lifts weekly.
- Doing fasted cardio without BCAAs: Increases risk of muscle breakdown.
Tracking Progress
The scale doesn’t distinguish between fat and muscle, so throw it away. Rather:
- Take weekly progress photos (same lighting/time of day).
- Track strength levels—if you’re maintaining 90% of your lifts, you’re on the right track.
- Use tape measurements—waist should shrink while arms and chest remain consistent.
The Mental Game: Staying Motivated
Fatigue and low motivation are common around Week 3. Combat this with:
- Refeed days every 10 days – increase carbs by 40% to restore glycogen.
- Accountability partners – share your progress and routines.
- Daily visualization – one client, Lena, taped her goal dress on her fridge for daily motivation.
FAQs
Can I build muscle while cutting?
Beginners can, but most people aim to preserve muscle. Any strength gains are typically from neurological adaptation rather than muscle growth.
How much cardio is too much?
Keep cardio under 40% of your total training time. More than five hours a week can lead to muscle loss.
Should I take supplements?
Creatine (5g daily) and caffeine are effective. Skip fat burners, they offer minimal benefit if your nutrition is on point.
Why am I plateauing in Week 3?
Your body adapts. Switch up your cardio or try new compound movements like sled pushes.
How long should a cutting phase last?
Aim for 8–12 weeks. Anything longer risks slowing your metabolism and increasing muscle loss. After cutting, spend 4 weeks in maintenance before starting another cycle.
Final Thoughts
This 4-week cutting workout plan offers a proven approach to burning fat while preserving strength and lean muscle. It’s not about starving yourself, it’s about precise execution.
Stay consistent with your training, fuel your body properly, and track everything. The effort will be worth it. Push through, and your leaner, more defined self will be waiting on the other side.
