Cutting program for men: keep every kg of muscle
Cutting program for men: moderate caloric deficit, heavy training, muscle preservation. 8-week structured plan.
Why this program?
A well-run men's cutting program preserves muscle mass while burning fat. Key: moderate caloric deficit (–15 to –20% below TDEE), preserved loads on compounds, protein at 2.2–2.6 g/kg. Cardio in small doses to accelerate the deficit without hurting recovery. Expected result: 3–5 kg of fat in 8 weeks with preserved muscle.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Bench press | 4 | 6–8 |
| Squat | 4 | 6–8 |
| Deadlift | 3 | 5 |
| Barbell row | 4 | 6–8 |
| Standing overhead press | 3 | 6–8 |
| Weighted dips + pull-ups | 3 | 8–12 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
How much caloric deficit to preserve muscle?
–15 to –20% below TDEE (300–500 kcal/day). Beyond that, muscle loss accelerates.
How much cardio during a cut?
2–3 LISS sessions of 30–40 min per week. Avoid daily HIIT: it interferes with strength-training recovery.
How much protein during a cut?
2.2–2.6 g/kg/day. Higher than a bulk to protect muscle mass in caloric deficit.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries