Let's update this sub.

Was gonna post this in a comment on the other post about the newer cutting routine, but it got too long.

This is the cut template I got. All RPT:

Mon - Day 1 DL 3x4-6 OH Press* 3x6-8 Seal Rows* 3x6-8 (Abs)

Wed - Day 3 Bench Press 3x6-8 W.Dips 3x6-8 Curls* 3x8-12 Tricep extension* 3x8-12

Fri - Day 5 Squat 3x6-8 W.Chins 3x4-6 Calf Raises* 2x12-16 (Abs)*

I put a * next to exercises that would suit supersets, if you wish to save time. Use 2 min rests if you wanna superset, that way there's still 5 minutes between sets of the same exercise.

Calf raises are said by martin to be optional. Same with ab work or other accessories - add them as you see fit but make sure they don't impede strength/recovery for main exercises. I put them at the end of day 1 and sometimes day 5 if I don't do many sets - don't want abs to be sore when you go in the gym for deadlifts on Monday.

No -10% 1 rep business. You learn the weights you need to use to be in the rep range. Stay with that weight and try to get it up. When it hits the top of the rep range, increase the weight. You don't need to use percentages. Once you've got the weights right, they'll be in the rep range without needing to use percentages to estimate what you should lift. Then you stay with that weight until it is no longer in the rep range. Did it drop below? So decrease the weight. Did it go above? Increase the weight. Same method for bulking, most of the time.

If you're a beginner then this isn't likely to work because you won't be able to replicate your technique as well, and anyway it would be better to do a less intense routine. Don't ask me what routine to do - go on the /r/fitness wiki, or even better the /r/powerlifting wiki which actually has good reviews of popular routines.

On a cut, get 1.2g protein per lb BW minimum. "But this study says you only need 0.8g/lb!". I don't care. Do what you want. I'm just letting you know what Martin recommends. 1g/lb BW is ok on a bulk or while maintaining. As for calories, -25% on rest days and some LISS/walking for about 45mins-1hr. But do whatever you need to consistently get the weight loss rate you desire. So if you need to lose weight faster, drop calories evenly over all days, or you could choose specific days of the week to lower your calories on if that's better for you. Average weekly calorie intake and average weekly loss/gain (over 3-4 week periods) is what you should go by. Refer to the 31minutes guidelines for TDEE estimation and the weight loss rates for corresponding bodyfat levels.

I'm halfway through a cut, but switching to a quick bulk for a month or so now and will be doing higher reps on the 3rd set to get some more volume in. Might do 4 sets on deadlifts/BP/SQ. Do more volume if you can handle it. But you should be 100% or close going into every session.

A quick note on RPT: I keep seeing people here saying "RPT is not enough volume"... what? RPT just means dropping the weight each set. You can do 10x10 with RPT if you wanted to. There's plenty of high volume routines out there that you could convert into an RPT format yet keep the same amount of volume.