u/Grudgie7

Stats & Context:

Age/Gender: 40, M

Weight/BF: 69KG

Diet: Currently deep into a cut, losing 0.45kg (1 lb) per week. I'm calorie cycling: 1900 kcal on rest days, ~2500 kcal on training days.

Goal: Finishing my cut mid-June, focusing purely on muscle preservation right now. Will transition into a lean bulk after that.

Training Philosophy:

I run a Full Body A/B/C rotation, training every other day (Workout, Rest, Workout, Rest). I am trying to keep volume strictly to the Minimum Effective Dose because of the calorie deficit.

Intensity: Everything is taken to a strict 1 RIR.

Progression (Compounds): 1 heavy Top Set (6-8 reps). Based on performance, my app calculates a lighter weight for 1 Back-off Set (10-12 reps).

Progression (Isolations): 2 straight sets in the 12-15 rep range for metabolic stress/pump, saving the joints.

The Routine:

Workout A

Leg Press: 2 sets (Top/Back-off)

Machine Incline Press: 2 sets (Top/Back-off)

Lat Pulldown (Wide Grip): 2 sets (Top/Back-off)

Machine Lateral Raises: 2 sets (12-15 reps)

Triceps Pushdown: 2 sets (Top/Back-off)

Standing Calf Raises: 2 sets (12-15 reps)

Workout B

Seated Leg Curl: 2 sets (Top/Back-off)

Machine Shoulder Press: 2 sets (Top/Back-off)

Seated Cable Row: 2 sets (Top/Back-off)

Cable Biceps Curl: 2 sets (Top/Back-off)

Leg Extensions: 2 sets (Top/Back-off)

Cable Crunches: 2 sets (12-15 reps)

Workout C

Hack Squat: 2 sets (Top/Back-off)

Flat Machine Chest Press: 2 sets (Top/Back-off)

Close Grip Lat Pulldown (Underhand/Neutral): 2 sets (Top/Back-off)

Cable Lateral Raises: 2 sets (12-15 reps)

Overhead Triceps Extension: 2 sets (Top/Back-off)

Seated Calf Raises: 2 sets (12-15 reps)

Specific notes:

I specifically removed heavy RDLs and Deadlifts for now to manage systemic fatigue and save my lower back during this cut. I swapped them for Seated Leg Curls (Workout B). I plan to add the RDL back in once I start my lean bulk and have the energy to recover from it.

My Questions for the Community:

What do you think of the exercise selection and daily balance?

Given the strict 1 RIR and being in a cut, is this volume (approx. 4-8 direct sets per muscle group per week) dialed in correctly, or do you see any glaring imbalances?

Any feedback is highly appreciated!

Hello,

I have made my own full body program for 3 days. Low volume high intensity. 1RIR.

Any feedback on it.

Thanks.

Workout A

​Leg Press: 2 werksets (Reps: 6-8 / 10-12)

​Incline Machine Press: 2 werksets (Reps: 6-8 / 10-12)

​Lat Pulldown: 2 werksets (Reps: 8-10 / 10-12)

​Lateral Raises: 2 werksets (Reps: 12-15)

​Triceps Pushdown: 2 werksets (Reps: 10-12)

​Calf Raises Machine: 2 werksets (Reps: 12-15)

​Workout B

​Romanian Deadlift (RDL) or Seated Leg Curl: 2 werksets (Reps: 8-10 / 10-12)

​Shoulder Press Machine: 2 werksets (Reps: 6-8 / 10-12)

​Seated Cable Row: 2 werksets (Reps: 8-10 / 10-12)

​Biceps Cable Curl: 2 werksets (Reps: 10-12)

​Leg Extensions: 2 werksets (Reps: 12-15)

​Cable Crunches: 2 werksets (Reps: 12-15)

​Workout C

​Hack Squat: 2 werksets (Reps: 6-8 / 10-12)

​Machine Chest Press: 2 werksets (Reps: 6-8 / 10-12)

​Lat Pulldown Close Grip: 2 werksets (Reps: 8-10 / 10-12)

​Cable Lateral Raises: 2 werksets (Reps: 12-15)

​Overhead Triceps Extension: 2 werksets (Reps: 10-12)

​Seated Calf Raises: 2 werksets (Reps: 12-15)