Lean and Strong Cut — Excel Workout Program

Keep strength training at the center of your cut with Lean and Strong Cut by Iron Table Fit. Designed for lifters in a calorie deficit, this program combines structured lifting with built-in cardio to support the goal of maintaining strength and muscle while losing body fat.

Choose your track

• Novice: 8 weeks, 4 days per week. Follow an upper/lower/upper/lower split with cardio finishers. Sessions last approximately 45–55 minutes. Best suited to lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 5 days per week. Follow a push/pull/quad-focused legs/upper/hinge-focused legs split, with cardio on push and upper days. Sessions last approximately 45–60 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

How it works

Main lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, with rep-and-weight progression for accessories. Intermediate lifters enter one-rep maxes; the workbook sets a training max at 90% and calculates target weights for the 12-week plan.

Use pounds or kilograms, with workbook tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual workout program, not the Complete Workout Plan Bundle. No physical item will be shipped.