ROSS’ CUTTING
TRAINING GUIDE
FREE PREVIEW
TRAINING FOR SHREDS
Try this 1 week training program to see how
Ross’ unique approach to training can give you
the results you want. Designed to accompany
Ross’ signature Cutting diet
This week shows just one of a number
of many distinct training programs,
that Ross uses in the Gym himself.
Change it to suit your weekly schedule - 6 days
training is ideal for the very best results and 4 is
the minimum to see significant change to your
physique.
The style of training shown here is known as:
PUSH PULL & LEGS
Work every major muscle group twice to get you
off to a hard and fast start!
HOW TO ORGANISE YOUR
PUSH PULL LEGS WEEK
NOTE: These are the days of the week suggested but change as
needed to fit your schedule
PUSH PULL & LEGS
DAY SESSION
CHEST &
Monday
SHOULDERS-1
Tuesday BACK-1
QUADS & HAMS &
Wednesday
CALVES-1
CHEST &
Thursday
SHOULDERS-2
Friday BACK-2
Saturday LEGS OR ARMS *
Sunday REST
* To achieve training all
major muscle groups twice
this week, perform Legs-2 on
Saturday, but if you prefer to
do an Arms isolation session
then do this instead
INSTRUCTIONS FOR
PUSH PULL LEGS
This is a big week to get you off
to a flying start - don't expect to be
able to walk after 2 Leg days!
maximise
These sessions
potential to develop lean
muscle while cutting and losing
body fat
Warm up sets are important
and use these to work gradually into
each session progressively increasing
intensity
Once warmed up and into
working sets aim for complete
failure at the higher number of reps
stated
CHEST & SHOULDERS-1
High Number of Sets & High Reps
Warm-up Sets Reps
Rotator Cuffs 3 10-12
each angle
Bench Press 3 10-12
Working Sets Sets Reps Tempo
Bench Press 4 8-10 1-0-2
DB Shoulder Press 4 8-10 1-0-2
DB Incline Fly 4 10-12 1-0-2
DB Lateral Raise 4 10-12 1-0-2
Incline DB Press 4 8-10 1-0-2
Superset with
Olympic Bar Upright
4 8-10 1-0-2
Row
Tricep Dips
(Bodyweight or 4 10-12 1-0-2
Weighted)
REST PERIODS:
60 SECONDS BETWEEN EACH SET
90 SECONDS BETWEEN EACH EXERCISE
BACK-1
High Number of Sets & High Reps
Warm-up Sets Reps
Lateral Pull Down 3 10-12
Working Sets Sets Reps Tempo
Pull Ups 4 8-10 1-0-2
8-10
One Arm Rows 4 1-0-2
each arm
Close Grip Pull Down 4 10-12 1-0-2
Smith Machine Bent
4 10-12 1-0-2
Over Row
DB Pull Overs 4 8-10 1-0-2
Superset with
Seated Reverse Grip
4 10-12 1-0-2
Row
REST PERIODS:
60 SECONDS BETWEEN EACH SET
90 SECONDS BETWEEN EACH EXERCISE
QUADS, HAMs & CALVES
High Number of Sets & High Reps
Start all Leg Sessions with Dynamic Stretching
Warm-up Sets Reps
Leg Extension 3 10-12
Leg Curl 3 10-12
Squats 3 10-12
Working Sets Sets Reps Tempo
Squats 4 8-10 1-0-2
DB Stiff Leg 8-10
4 1-0-2
Deadlifts
Leg Extension 4 10-12 1-0-2
Lying Leg Curl 4 10-12 1-0-2
8-10
DB Walking Lunges 4 1-0-2
each leg
Superset with
Seated Leg Curl 4 10-12 1-0-2
Standing Calf Raises 4 8-10 1-0-2
REST PERIODS:
60 SECONDS BETWEEN EACH SET
90 SECONDS BETWEEN EACH EXERCISE
CHEST & SHOULDERS-2
High Number of Sets & High Reps
Warm-up Sets Reps
Rotator Cuffs 3 10-12
each angle
Military Press 3 10-12
Working Sets Sets Reps Tempo
Military Press 4 8-10 1-0-2
Incline DB Press 4 8-10 1-0-2
DB Lateral Raise 4 10-12 1-0-2
Cable Fly 4 10-12 1-0-2
Machine Chest Press 4 10-12 1-0-2
Superset with
DB Front Raise 4 10-12 1-0-2
Tricep Dips
(Bodyweight or 4 10-12 1-0-2
Weighted)
REST PERIODS:
60 SECONDS BETWEEN EACH SET
90 SECONDS BETWEEN EACH EXERCISE
BACK-2
High Number of Sets & High Reps
Warm-up Sets Reps
Bent Over Row 3 10-12
Working Sets Sets Reps Tempo
Bent Over Row 4 8-10 1-0-2
Lateral Pull Down 4 8-10 1-0-2
Seated Row 4 10-12 1-0-2
Single Arm Close
4 10-12 1-0-2
Grip Pull Down
Seated Upper Back
4 10-12 1-0-2
Row
Superset with
Cable Straight Arm
4 10-12 1-0-2
Push Down
REST PERIODS:
60 SECONDS BETWEEN EACH SET
90 SECONDS BETWEEN EACH EXERCISE
ARMS
High Number of Sets & High Reps
Warm-up – TRICEPS Sets Reps
Cable EZ Bar Extension 3 10-12
Working Sets TRICEPS Sets Reps Tempo
EZ Bar Skull Crusher 4 8-10 1-0-2
Cable Rope Extension 4 10-12 1-0-2
DB Overhead Extension 3/4 8-10 1-0-2
Superset with
Cable Close Grip
3/4 10-12 1-0-2
Extension
Warm-up – BICEPS Sets Reps
Cable EZ Bar Curl 3 10-12
Working Sets BICEPS Sets Reps Tempo
EZ Bar Curl 4 8-10 1-0-2
Cable Rope Curl 4 10-12 1-0-2
Standing Across Body
3/4 8-10 1-0-2
DB Curl
Superset with REST PERIODS:
Cable Close Grip60Curl
SECONDS BETWEEN
3/4 EACH SET
10-12 1-0-2
90 SECONDS BETWEEN EACH EXERCISE
REST PERIODS:
60 SECONDS BETWEEN EACH SET
90 SECONDS BETWEEN EACH EXERCISE
note
DR Physique Limited accepts no liability for any injury, loss or damage
resulting from physical exercise. By following this plan you voluntarily
assume the inherent risk of physical/ resistance training. Should you
suffer from any medical conditions, injuries or allergies, or should you
be in any doubt whatsoever, we advise you seek medical/professional
advice immediately and do NOT proceed to partake in any activity.
Any supplements featured within the guides are optional and must
be taken in strict accordance with manufacturers’ recommendations.
If in any doubt always consult a doctor. Always ensure your technique
is correct and train within your own capabilities and observe any
safety practices/code of conducts present within your own gym.
Copyright
As with all our products our Sample Cutting Plan is subject to our
standard terms and conditions, disclaimer and protected by
copyright, and as such any attempts to copy or duplicate; issue
copies; sell, rent or lend; show or communicate this plan to other
members of the public, is strictly prohibited.
