WolfeFit 10 Week Cutting program
WolfeFit
The goal of this program is for you to gain muscular endurance, melt fat, maintain muscle mass, burn calories, and achieve that dream muscular / shredded physique.
This workout plan is designed to maximize muscle definition and endurance while effectively shedding fat over 10 weeks by emphasizing high volume and moderate weight.
Completing this program will 100% make you more mentally tough which will leak into all areas of your life. We need to think of things on a deeper level. This isn’t just picking up weights and putting them down. It takes a strong individual to get through this program and the hope is that you can carry this mental strength into other facets of your life.
A
Elevated heel squat
3 x 10
B
Reverse Lunges
3 x 10
C
RDL (dumbbell)-
3 x 12
D1
Leg Extension
3 x 15
D2
Prone Machine Hamstring Curl
3 x 12
CARDIO
A
Choose whatever machine/mechanism you prefer and burn 200 kcals. (Just breaking you in, weeks 2-10 will be 300 kcals
A
Pull-Up
3 x 10
B
Alternating DB Hammer Curl
3 x 10
C
Overhand grip barbell rows
3 x 10
D
Dumbbell Preacher Curls
3 x 10
E
Seated Cable Row
3 x 10
Ab circuit
F
20 crunches 20 leg lifts Perform each ab exercise 3 times through with 30 second breaks between each set & 1m30s breaks between full revolution.
A
Flat Alternating Dumbbell Bench Press
3 x 5
B
Incline Fly Cable
3 x 10
C
Skull Crushers
3 x 10
D
Incline DB Bench Press
3 x 10
E
Tricep Pushdown
3 x 10
Cardio
F
Choose whatever machine/mechanism you prefer and burn 200 kcals.
A
Seated DB Shoulder Press
3 x 10
B
Cable Lateral Raises
3 x 10
C
Cable Front Raise
3 x 10
D
Face Pulls
E
Barbell Upright Row
3 x 10
Ab circuit
F
15 Russian twists with or without weight 30 second plank Perform each ab exercise 3 times through with 30 second breaks between each set & 1m30s breaks between full revolution
Cardio
A
Choose whatever machine/mechanism you prefer and burn 200 kcals.
Adam Wolfe
15 years in the gym and more than half of those years I’ve spent being coached by elite coaches or coaching myself. Playing D1 baseball allowed me access to strength training coaches of the highest caliber. There are infinite ways to train and build an amazing physique. This is a culmination of years of knowledge, practice, and receiving top coaching wrapped up in one program with my spin on it.
There's no time like the present. And through the app you can choose your start date, move training around and make sure the program fits into your busy life. LET'S GO!
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