Women’s 4-Day Cutting Plan: Upper/Lower Fat Loss Strength

Warm-up: Start with 2–3 minutes of light cardio. A gentle row, easy cycling, or even brisk walking on the treadmill works fine. The goal is simple: raise your heart rate and get some blood moving through the upper body. Next, move into dynamic mobility for shoulders and upper back. Do arm circles, band pull‑aparts, and torso rotations for about 3–4 minutes. Keep the movements smooth and controlled—nothing aggressive. Now wake up the key muscles. Grab a light resistance band and perform 12–15 reps each of face pulls and banded rows. Focus on squeezing your shoulder blades together. Before your first working set of bench press, do 1–2 lighter sets gradually increasing the weight. Treat them as practice reps—tight core, controlled tempo.

Warm-up: Begin with 2–3 minutes of light cardio. A slow treadmill walk or easy cycling works perfectly. The goal here is simply to get your lower body warm and ready to move. Then shift into dynamic lower‑body mobility for about 4 minutes. Perform leg swings front‑to‑back and side‑to‑side, bodyweight squats, and hip circles. Keep moving the entire time—no long pauses. Next comes activation work. Do 12–15 glute bridges and a set of banded lateral walks to wake up the glutes. You should feel those muscles starting to fire before the heavier lifts begin. Finally, perform one or two lighter warm‑up sets of hip thrusts and squats. Gradually increase weight until you reach your working load.

Warm-up: Kick things off with 2–3 minutes of easy cardio—rowing or a light bike ride works great. Just enough to elevate your heart rate and loosen up the shoulders. Move into dynamic shoulder mobility. Perform arm circles, band dislocates, and light cable face pulls for about 3–4 minutes. Keep the motion controlled and focus on smooth shoulder movement. Then activate the upper back and shoulders. Try 12–15 reps of band pull‑aparts and a set of light dumbbell lateral raises. Nothing heavy yet—just wake the muscles up. Before jumping into your working sets of dumbbell bench press, run through one or two warm‑up sets with lighter weights. Dial in your form and breathing before pushing harder.

Warm-up: Start with 2–3 minutes of light cardio like brisk walking or an easy spin on the bike. This helps increase circulation to your hips and hamstrings before loading them. Next, spend about 4 minutes on dynamic lower‑body movements. Think leg swings, hip hinges with no weight, and walking lunges. Focus on smooth motion and opening up the hips. Now activate the posterior chain. Perform 12–15 glute bridges and a set of light banded good mornings. You should feel the glutes and hamstrings switch on. Finish by doing 1–2 lighter sets of Romanian deadlifts before your working weight. Practice the hinge pattern—hips back, neutral spine, controlled descent.