A plan for all eight weeks
32 planned strength sessions. Exact working sets, reps, rest, and effort targets, with a lighter fifth week and rules for changing loads.
PREMADE PDF / NOT PERSONALIZED / C/02
CUT.Advanced
Keep strength in the picture.
Four focused lifting days with restrained volume, planned cardio, and recovery rules for training during a fat-loss phase.
08weeks
04lifting days / week
43page PDF
Complete digital guide. Payments are temporarily unavailable.
Fixed gym workouts + printable logs. No portal, Riff or coaching. See a sample of the personalized format.
THE RIGHT FIT MATTERS
MADE FOR
YOUR STARTING POINT.
Who it is for
At least a year of consistent lifting, confident technique, and the ability to adjust training when recovery changes.
What you will need
A gym with dumbbells, barbells, a rack with safety bars, cables, leg press and leg curl machines; access to walking or cardio equipment.
Adults 18+. Self-guided education, not individualized coaching. If gym equipment is unfamiliar, arrange a qualified induction first. Do not start a cut if weight loss is medically inappropriate, during pregnancy or breastfeeding, or with eating-disorder concerns without clinical support.
YOUR WEEK, MAPPED OUT
UPPER / LOWER + CARDIO.
55–70 minutes per lifting session, including warm-up. Cardio is separate and builds gradually over eight weeks.
MONUpper A
TUELower A
WEDEasy cardio
THUUpper B
FRILower B
SAT / SUNCardio + recover
A LOOK INSIDE SESSION ONE
Your opening movements.
This is a preview, not a complete workout. Your guide includes the full sessions, working sets, rep ranges, rest, and effort targets.
- 01Barbell bench press
- 02Chest-supported dumbbell row
- 03Lat pulldown
OPEN IT. FOLLOW IT. RECORD IT.
THE WHOLE BLOCK.
NOT JUST THE EXERCISES.
Guidance you can use
Preparation, movement cues, exercise alternatives, a gradual cardio schedule, and a practical food framework for a fat-loss phase.
A place to record the work
Eight weeks of prefilled logs across 16 printable pages. Your exercises and set counts are already there. Add your loads, reps, and notes.
HOW THE BLOCK UNFOLDS
01–02
Set your baseline.
Learn the flow, choose suitable loads, and build a repeatable week.
03–04
Keep the work steady.
Keep purposeful lifting in place while the cardio schedule builds gradually.
05
Take a lighter week.
Fewer sets, easier effort. Practise the movements without chasing fatigue.
06–08
Return. Record. Review.
Resume the plan, compare like-for-like performance, and choose your next step.
YOUR NEXT EIGHT WEEKS
Keep strength in the picture.
CUT / Advanced · 43-page premade PDF · CA$19
- 32 planned strength sessions
- Strength-focused, recovery-aware volume
- Cardio scheduling + stall decision guide
- Eight weekly training logs
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Payments are temporarily unavailable while our payment provider resolves an account issue. Results vary; this is not a guarantee of muscle gain or fat loss.
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