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    Registered User 1zemogotimoG's Avatar
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    4 day in 8 day week periodization program.

    Whatsapp ya'll.
    I wanna show you what my current program for cutting is gonna be, I designed it myself. It's in spanish, I wrote it in my notes and I'm lazy to translate it to english, hope that's not s problem. I went out of the 7 day division, I added one day, so I have 8 days in a row, 2 cycles, each one of 16 days, each cycle has 4 mycrocycles, though I'm using periodization every 4 days(12-15;9-11;6-8;3-5). 2 cycles equal a month of trainning, I'm planning a 2-3 month cutting. I tried my best in having good frequency as well as best of all worlds(strength and miofybriliar hyperttophy, endurance, pure sarcoplasmatic hypertrophy). There are no rest days. I'm 70Kg, 5'6", 15,4%BF, I've been lifting 4 yeers now. I'm planning a 500cal deficit, I even created an excel calculator that is amazing lol(I'm a mechanical engineering student so.. U get it) and I'm gonna walk 1-2 hours a day from days 1 to 5, day 6 I'll do HIIT, day 7 I'll do regular 1h cardio and 8th day is rest in terms of cardio. I'm open to opinions and suggestions, cheers, mates.
    ---------------------------------------------------------------
    -----Ciclo 1-----
    ---Microciclo 1.1: 12-15reps
    *D1 [12-15] Pecho-Tríceps(Morning)-Gemelos(evening)
    *D2 [12-15] Espalda-Bíceps-Antebrazos(Morning)-Abdomen(Evening)
    *D3 [12-15] Hombros-Trapecios(Morning)-Gemelos(evening)
    *D4 [12-15] Piernas(Morning)
    ---Microciclo 1.2: 9-11 reps
    *D5 [9-11] Pecho-Tríceps(Morning)-Gemelos(Evening)
    *D6 [9-11] Espalda-Bíceps-Antebrazo(Morning)-Abdomen(Evening)
    *D7 [9-11] Hombros-Trapecios(Morning)-Gemelos(Evening)
    *D8 [9-11] Piernas
    ---Microciclo 1.3: 6-8 reps
    *D1 [6-8] Pecho-Tríceps(Morning)-Gemelos(evening)
    *D2 [6-8] Espalda-Bíceps-Antebrazos(Morning)-Abdomen(Evening)
    *D3 [6-8] Hombros-Trapecios(Morning)-Gemelos(evening)
    *D4 [6-8] Piernas(Morning)
    ---Microciclo 1.4: 3-5 reps
    *D5 [3-5] Pecho-Tríceps(Morning)-Gemelos(Evening)
    *D6 [3-5] Espalda-Bíceps-Antebrazo(Morning)-Abdomen(Evening)
    *D7 [3-5] Hombros-Trapecios(Morning)-Gemelos(Evening)
    *D8 [3-5] Piernas
    -----Ciclo 2-----
    ---Microciclo 2.1: 12-15 reps
    *D1 [12-15] Pecho-Tríceps(Morning)-Gemelos(evening)
    *D2 [12-15] Espalda-Bíceps-Antebrazos(Morning)-Abdomen(Evening)
    *D3 [12-15] Hombros-Trapecios(Morning)-Gemelos(evening)
    *D4 [12-15] Piernas(Morning)
    ---Microciclo 2.2: 9-11 reps
    *D5 [9-11] Pecho-Tríceps(Morning)-Gemelos(Evening)
    *D6 [9-11] Espalda-Bíceps-Antebrazo(Morning)-Abdomen(Evening)
    *D7 [9-11] Hombros-Trapecios(Morning)-Gemelos(Evening)
    *D8 [9-11] Piernas
    ---Microciclo 2.3: 6-8 reps
    *D1 [6-8] Pecho-Tríceps(Morning)-Gemelos(evening)
    *D2 [6-8] Espalda-Bíceps-Antebrazos(Morning)-Abdomen(Evening)
    *D3 [6-8] Hombros-Trapecios(Morning)-Gemelos(evening)
    *D4 [6-8] Piernas(Morning)
    ---Microciclo 2.4: 3-5 reps
    *D5 [3-5] Pecho-Tríceps(Morning)-Gemelos(Evening)
    *D6 [3-5] Espalda-Bíceps-Antebrazo(Morning)-Abdomen(Evening)
    *D7 [3-5] Hombros-Trapecios(Morning)-Gemelos(Evening)
    *D8 [3-5] Piernas
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