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12 Week Training Program for Cutting

Muscle Coach Training Programs

At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each training program depending on your training frequency. Typically people will get better results with higher training frequency especially if they are past the beginner training phase. However you can still get good results even if you are restricted to just three training sessions each week as long as you diet and supplement properly.

Click on the link to the training program that best suits your training frequency!

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Fat Loss Training Overview

No matter how much you love to bulk there comes a time in everybody’s training program when it’s time to burn some fat and reach your best possible physique. Let’s face it, nobody gets any credit for their muscle mass until they have a low body fat percentage. If you want to hit that low body fat percentage and peak your physique then you are going to have to be prepared to put the muscle building on hold and be content to simply maintain your current level of muscle mass while burning up all that unwanted fat. Therein lies the number one barrier to people reaching their goal while stripping fat. While it is usually possible to maintain most of your strength and muscle size when cutting, you certainly won’t be making any ‘gains” in the sense that you usually do in the gym. Understand that you don’t have to be building muscle size or muscle strength to be improving the quality and look of your muscle. Weight training without strength or size gains means you are still building muscle maturity which will improve the density, fullness, vascularity and definition of the muscle.


Fat Loss Training Tips
  • Don’t go high rep low weight!
  • Use high intensity cardio
  • Use walking
  • Don’t combine cardio and weight training
Don’t Go High Rep Low Weight!

Why is it that by default people seem to think that by switching from heavy weights with low reps to light weight with high reps (15+) is going to get them shredded? OK, I know why, people think that they will use more energy and burn more calories if they train high reps. This is true but the ultimate goal of any fat loss program is to lose as much fat as possible while simply maintaining muscle size and strength. Starting to use light weight at high reps when you are at a calorie deficit is a sure-fire way to lose your strength in a matter of weeks. When cutting, if you lose your strength you’ll lose your size. Of course you are burning more calories during your actual training session by lifting high rep light weight and this can certainly cause you to reach low body fat. However you will be a much smaller person when you get there, so if you care about your hard earned muscle mass then leave the fat burning to your diet and cardio sessions. Make sure you keep lifting heavy weights of about 4-6 reps throughout your fat burning program.


Use High Intensity Interval Cardio

Most weight lifters are allergic to cardio. I don’t blame you. Cardio training for most people to reach a body fat of around 7-8% is not going to be essential. If you are about 90-95% consistent with your diet and keep up your weight lifting program this will be sufficient, if not, ideal to reach your low body fat percentage. However cardio is a way to speed up the process or make up for a sub-optimal diet. However it is better to keep your cardio sessions short by doing something like an interval stationary bike session or a run for about 10-12 mins. This means going as hard as you can for 1 minute and then going slow for 1 minute and then back to fast and so on. After just 10-12 mins you will be as spent as any drawn out cardio session. High intensity cardio is great for cardio vascular health, improves testosterone levels and has little to no catabolic effect on your muscle mass. On the other hand long drawn out treadmill or bike sessions of over 45 mins are much more detrimental to your muscle mass especially when at a calorie deficit.


Use Walking

If you want to do more than just diet to burn fat and you either don’t like or are worried about losing muscle mass from more intense cardio then just simply walk. Walking places almost no stress on your body and therefore walking exercise does not compete with your muscles demand for nutrition and recovery like other forms of cardio. However to actually make a difference with walking you are going to need to do at least 45 mins at any one time. Try walking first thing in the morning before eating breakfast, fasted exercise increases fat loss.

Don’t Combine Cardio and Weight Training

If you do cardio before weights training then it will mean that you are going to have less energy and you will not be able to push yourself as much and lift as heavy weights. Lifting lighter weights means strength loss which means muscle loss. If you do cardio after weights training it means your body’s ability to recover will suffer and the demand for nutrition and recovery that your cardio exercise put on your body will now be directly competing with your muscles. When your muscles don’t recover and repair as they should while at a calorie deficit it puts you at a high risk of becoming catabolic and losing muscle size and strength. Try to leave at least 12 hours in between cardio and weights sessions. This does not include walking, also keep in mind that you should be leaving 24 hours in between weight sessions. If you really must do cardio with your weights sessions then do it after as it will have less negative impact than doing it before.


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