30 DAY CUTTING PLAN

This programme will only produce the desired results in conjunction with a goal specific nutrition strategy. e.g. calorie deficit alongside the
30-day cutting programme. Ensure a thorough Warm-Up is completed including dynamic movements and Warm-Up sets for each exercise.

WORKOUT REPS SETS SET 1 SET 2 SET 3 SET 4 SET 5

1) Walking Lunges 16-20 (8-10 steps with each leg) 4
2) Barbell Front Squat 8-10 4
3) Barbell Back Squat 12-15 4
MONDAY:

4) Dumbbell Bulgarian Split Squat 12-15 on each leg 3

LEGS

5a) Quad E xtension (Superset with 5b) 20 2

5b) Leg Press (Superset with 5c) 20 2
5c) Bodyweight Walking Lunges 40 (20 steps with each leg) 2
30 Minutes Steady State Cardio
1) Pull Ups 6-8 5
PULL (BACK & BICEPS)

2) Barbell Bent-over Row 8-10 4

TUESDAY:

3a) Chin Ups 3x Failure (Superset with 3b) Rep to failure 3

3b) Barbell Bicep Curl 10-12 4
4) Rack Pull 6-8 5
5) Low Cable Row (Triple Drop Set) 10, 10, 10 2
6) Hammer Curl 15-20 3
HIIT (15-20x 30 seconds on / 30 seconds off)

WEDNESDAY: REST DAY 'ALLOW TIME FOR MUSCLE RECOVERY'

1) Stiff Leg Deadlift 12-15 4
2) Smith Machine 1&1/4 Squats 10-12 4
THURSDAY:

3) Barbell Hip E xtension 10-12 4

4) Laying Hamstring Curl 10-12 (+10-12 partials) 4
LEGS

5a) Seated Calf Raise (Superset with 5b) 10 3

5b) Standing Calf Raise (Superset with 5c) 20 3
5c) Skipping 3x 60 seconds 60 seconds 3
30 minutes Steady State Cardio
1) Dumbbell Shoulder Press 8-10 4
SHOULDERS & TRICEPS)

2) Barbell Incline Bench Press 8-10 4

3) Cable Fly 8-10 4
PUSH (CHEST,
FRIDAY:

4a) Dips (Superset with 4b) 15-20 3

4b) Dumbbell Lat-Raise 10-12 3
5a) E Z Bar Overhead Triceps E xtension (Superset with 5b) 8-10 2
5b) Hammer Grip Cable Triceps Pull-down (Superset with 5c) 10-12 2
5c) Press Ups Rep to failure 2
HIIT (15-20x 30 seconds on / 30 seconds off)
CONDITIONING CIRCUIT

Complete 10 circuits of the following exercises with as little rest as possible, starting at 10 reps and dropping 1 rep each circuit. E .g. circuit 1 = 10 reps, circuit 2 = 9 reps, circuit 3 = 8 reps
SATURDAY:

- Pull Ups or Chin Ups 10

- Dumbbell Squat and Press 10
- Hanging Leg Raises or Knee Raises 10
- Heavy Medicine Ball Slam 10
- Burpee with a Press up 10

SUNDAY: REST DAY 'ALLOW TIME FOR MUSCLE RECOVERY'

Use the boxes to record the weight used and number of repetitions per set (e.g. 100kg x 5). Make sure to perform 2-3 sets of each exercise using a lighter weight and higher repetitions. Rest for 1-3 minutes between sets. Take longer rest times (2-3 minutes) when youre using heavy weights and low repetitions. Take a shorter rest time
(1-2 minutes) when youre using lighter weights and high repetitions. More information can be found at www.maxinutrition.com. It is recommended that you consult a certified fitness trainer before altering your fitness regime. Please use weights and equipment responsibly and in proportion to your physical strength and ability.
GSK will accept no liability for injury. Trade marks are owned by or licenced to the GSK group of companies. CHGBI/CHGMX/0133/16