The Blueprint to Cut: 8-Week Old-School Cutting Program

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Knowing how to build muscle is one thing, it's quite another to sculpt it by stripping away fat and revealing a masterpiece underneath. If you've been bulking up and are ready to dial it in for any reason—a competition, a photoshoot, or just because—Bodybuilding.com's old-school fat-loss program is the perfect plan for you.

This is the ultimate golden-age cutting plan! The Blueprint to Cut is one of the most popular programs in the history of Bodybuilding.com. It's been the secret weapon of transformation contest winners who want to dial it in for a photoshoot, but also just men (and yes, women) who want to catch a glimpse of what all that muscle they've built elsewhere truly looks like. You don't have to be prepping for a bodybuilding show to want to get cut!

If you're one of the millions of people who have already followed this program and just want to dive back in, you can follow the full Blueprint to Cut in BodyFit Elite. Not only can you track your workouts, weights, and rest periods, you can also swap out lifts to match your equipment, and even watch demonstration videos of every movement in every workout from BodyFit's new and improved exercise database.

If you loved The Blueprint to Mass but haven't done the Cut yet, you'll feel right at home here, and you'll get results that enhance everything else you've been doing in the gym for the last few years. One glance in the mirror during Week 8, and it will all make sense.

The Training Program

Your eight weeks of training will be split into two four-week phases. If you find you're having trouble fitting all the volume into your customary workout time, consider trying two-a-day workouts, where you train the big-gun muscles during the morning or early in the day, and do detail work like calves, abs, and arms at night. This is how many of the golden-age greats did it, and it works just as well today.

Here's how your split will look for the first four weeks, or Phase 1:

Day 1: Chest & Back
Day 2: Legs
Day 3: Arms
Day 4: Chest & Back
Day 5: Legs
Day 6: Shoulders
Day 7: Rest

When you jump into Week 1, you'll quickly notice something missing. That's right: There's no programmed ab training for the first four weeks of the program. You can add a little if you feel you must, but it's not necessary, so keep it minimal and really consider leaving it out as recommended. You'll get plenty in Phase 2, and your body's recovery ability will already be tested throughout by the added volume and intensity techniques.

Here's how your split will look in Phase 2:

Day 1: Chest & Back
Day 2: Legs
Day 3: Shoulders & Arms
Day 4: Chest & Back
Day 5: Legs
Day 6: Shoulders & Arms
Day 7: Rest

You're looking at just one rest day a week throughout the program, so expect to work hard. That said, on many days you'll just be working small muscle groups like arms or shoulders, so not every day is a bloodbath.

However, it's worth emphasizing on the front end that this is a serious program for serious lifters. It can work for you, but only if you truly love intense training and are willing to prioritize it. That means your goal of getting cut has to determine how you approach your nutrition, sleep, any supplements you take, and how you schedule your day for the next eight weeks. No, it won't always feel like "fun," but on the other hand, there's a reason that hundreds of thousands of Bodybuilding.com readers have sworn by this program over the years.

Lift and Run

The schedule for The Blueprint to Cut is different than The Blueprint to Mass, but the muscle groupings are pretty familiar. But here's one thing you'll be doing for these eight weeks that definitely isn't on the menu for Mass: running.

Running, you say? Yes, running. Throughout this program, 3-5 times a week your assignment is to run 1-2 miles as fast as possible. How fast it ends up being doesn't matter; all that matters is that it's as fast as feels possible to you.

Don't worry, this won't cost you any of your gains. You'll just find yourself leaner, meaner, more tan, and feeling more energetic and nimble. Run outside if possible, especially on a trail or beach. With time, you might even enjoy it. You'll definitely enjoy the results.

Achieve Ultimate Definition

Carving out your best body takes extreme dedication to your vision, so make sure you have one. Without a clear mental image of what you want to achieve—and why—you won't ever get where you want to be. Once you have that vision, keep it in the forefront of your mind.

Your vision will remind you why the suffering is worth it. Don't just do these workouts to do them; do them right, and do them to prepare for something that truly matters to you. Make the right choices now, and you'll look back fondly on this adventure years from now.

Leave your mark, and create a physique that will always be remembered. Embrace what you know is difficult, and finally get cut!