What kind of routine should I be doing on a cut?

[YSK]

So the title is pretty straight forward, im ttrying to cut, what kind of general workout guidelines should i follow? Right now im on a 3 day split, back.bi, chest/tri, and Legs/shoulders...I'll post my full routine ni a bit, also i havent changed my routine in ages, hopefully if i do i'll see some progress, and have a bit more fun...thanks! I lift moderately heavy, in the 6-8 rep ranges for the most part..

 

[Built]

Same as you do to bulk, but you will gradually ditch the higher-rep accessory/isolation work and focus on heavy low-rep compounds as your calories drop.

 

[YSK]

Well, I was wondering if its best to just stick with the same old split ive been doing for some time now, or if you have any suggestions....i feel like going back to a full body, but since im trying to negate calories I might not have the energy for somethnig like that, as well as working at costco as a stocker, I get quite a workout some days there....

Chest/Tri
4 X Benchpress 6-8 reps
3 X Incline Benchpress 5-7 reps
3 X decline Benchpress 6-10 reps
3 X Skullcrushers 6-8 reps
3 X Dumbbell flies 6-8 reps
then about 10 minutes of ab work

Back/Bi
4 X BB rows or DB rows 6-8 reps
3 X RDL 8-10 reps
3 X Lat pulldowns 6-10 reps
3 X Cable Rows 8-10 reps
3 X BB Shrugs 8-12 reps
4 X EZ curl bar 6-8 reps

Legs/Shoulders
4 X BB Squats 8-10 reps
3 X DB lunges 8-12 reps
3 X Leg press 6-8 reps
3 X hamstring curls 8-10 reps
4 X Military Press DB 6-8 reps
3 X lateral raise with cable 8-10 reps
3 X Alternating DB press (light) 8-10 reps

 

[Built]

Gaaah too much volume for a cut, especially with a physical job.

How about training 3-4 times a week, alternating between these workouts:
Workout 1 - quads, vertical push and pull
3x5 cleans, 3x8 Oly bar corner press
3x5 back squats, 3x8 front squats
3x5 weighed chins, 3x8 unweighed chins

Workout 2 - posterior chain, horizontal push and pull
3x5 deads, 3x8 RDLs or GHRs
3x5 bench, 3x8 dumbbell incline bench
3x5 T-bars, 3x8 dumbbell rows

Optionally follow these workouts with 20 minutes of any kind of cardio. Done.

 

[YSK]

these are all suppose to be done quite heavily right? Also, im pretty piss poor at chins, would there be any substitutes? also, whats wrong with too much volume on a cut? I assumed it'd be good since i'd be burning more calories...guess not?

Thanks a lot for the help too built...your definitely a credit to this forum

 

[Built]

As heavy as you can with good form, yes. Sub for weighted chins would be unweighted chins, standing on a bench and self-assisting with your feet as required. Sub for unweighted chins is lat pulldowns, better yet done one arm at a time.

Higher volume does burn more calories, correct. You don't want to burn off the majority of your deficit for cutting - you want to STARVE it off (slowly), and train heavy to convince your body to hang onto muscle. The higher volume stuff is okay initially, but as you lean out, you'll just lose too much size.

 

[YSK]

ic...also by cleans you mean the clean and jerk or justt the clean? im trying to find some info on cleans and form, but there are many variations..hang cleans, power cleans..

 

[Marat]

I believe she is referring to hang cleans but implicitly perhaps power cleans are included as well. I prefer to do power cleans --- having a completely static start point makes the overall movement easier to repeat.

This is a good resource to get you started: Power Clean Videos - Starting Strength Wiki

I'd highly recommend his book as well.