3 days a week, 3-day cycle, Beatweek Pro
Cut 3-day full body
Three full-body days. Hold what you've built while you lean out.
Squat, a press and a row three times a week, kept to what you can recover from in a calorie deficit. While Cut runs, the targets hold your weights instead of adding to them, and a rough session deloads straight away instead of after two. Pair it with a Cut goal to see your bodyweight trend, your pace and a daily calorie estimate alongside your lifts.
Pro
Day A
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Back Squat | 3 × 6 | 6–10, then +5 kg | 3 min |
| Barbell Bench Press | 3 × 6 | 6–10, then +2.5 kg | 3 min |
| Barbell Row | 3 × 6 | 6–10, then +2.5 kg | 2 min |
| Lat Pulldown | 2 × 8 | 8–12, then +5 kg | 2 min |
Day B
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Conventional Deadlift | 2 × 5 | 5–8, then +5 kg | 3 min |
| Overhead Press | 3 × 6 | 6–10, then +2.5 kg | 3 min |
| Chin-Up | 3 × 6 | 6–10, then +2 kg | 2 min |
| Walking Lunge | 2 × 8 | 8–12, then +2 kg | 2 min |
Day C
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Back Squat | 3 × 6 | 6–10, then +5 kg | 3 min |
| Incline Dumbbell Bench Press | 3 × 6 | 6–10, then +2 kg | 2 min |
| Seated Cable Row | 3 × 8 | 8–12, then +5 kg | 2 min |
| Romanian Deadlift | 2 × 6 | 6–10, then +5 kg | 2 min |
The progression rule in plain words
- Double progression (6–10, 8–12, 5–8): start at the bottom of the range. Some set short of the top: same weight, beat each set by a rep. Every set at the top and the session was not brutal (average RPE at or under 8.5): add the exercise’s increment and every set goes back to the bottom. Brutal: same weight, same reps, own it.
- Cut mode: while this program is the one running, a target that would add weight (or a rep at the top of the range) holds at last session’s numbers instead, and one rough session deloads straight away instead of two. The ranges above set the first session; after that the aim is to keep what you lift while you lose fat.
- Days cycle in order; after the last day the first comes round again. Home shows “Next up”, the day’s name, and “Day 2 of 3, week 1” and how many targets there are to beat.
- Only completed working sets count. Warm-ups and drop sets never move the target.
Start this program in Beatweek
Home → Programs → Start. The next day’s routine is pre-loaded with its rest times and rules; from the second session every set has a target.
Not installed yet? Get the app first, then come back to this page.
This program is in the Pro library. Free accounts can start the three free programs; your first three workouts run with Pro on either way.