Program Description
my cutting program
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 14, 2025 07:19
- Last EditedDec 14, 2025 02:24
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
17%
Chest
15.5%
Front Delts
11.5%
Hamstrings
10.3%
Quadriceps
7.6%
Upper Back
6.8%
Glutes
6.7%
Biceps
5.6%
Lats
5.5%
Rear Delts
4.2%
Lower Back
3.3%
Forearms
2.9%
Middle Delts
1.5%
Adductors
0.8%
Abs
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
4
-
2
Leg Extension
5
-
3
Squat (Barbell)
5
-
4
Front Squat (Paused)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
4
-
2
Leg Extension
5
-
3
Squat (Barbell)
5
-
4
Front Squat (Paused)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
4
-
2
Leg Extension
5
-
3
Squat (Barbell)
5
-
4
Front Squat (Paused)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
4
-
2
Leg Extension
5
-
3
Squat (Barbell)
5
-
4
Front Squat (Paused)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
4
-
2
Leg Extension
5
-
3
Squat (Barbell)
5
-
4
Front Squat (Paused)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
4
-
2
Leg Extension
5
-
3
Squat (Barbell)
5
-
4
Front Squat (Paused)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
4
-
2
Leg Extension
5
-
3
Squat (Barbell)
5
-
4
Front Squat (Paused)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
4
-
2
Leg Extension
5
-
3
Squat (Barbell)
5
-
4
Front Squat (Paused)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
-
2
Incline Flyes Dumbell
3
-
3
Incline Bench Press (Barbell)
5
-
4
Bench Press (Barbell)
4
-
5
Bench Press (Dumbbell)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
-
2
Incline Flyes Dumbell
3
-
3
Incline Bench Press (Barbell)
5
-
4
Bench Press (Barbell)
4
-
5
Bench Press (Dumbbell)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
-
2
Incline Flyes Dumbell
3
-
3
Incline Bench Press (Barbell)
5
-
4
Bench Press (Barbell)
4
-
5
Bench Press (Dumbbell)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
-
2
Incline Flyes Dumbell
3
-
3
Incline Bench Press (Barbell)
5
-
4
Bench Press (Barbell)
4
-
5
Bench Press (Dumbbell)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
-
2
Incline Flyes Dumbell
3
-
3
Incline Bench Press (Barbell)
5
-
4
Bench Press (Barbell)
4
-
5
Bench Press (Dumbbell)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
-
2
Incline Flyes Dumbell
3
-
3
Incline Bench Press (Barbell)
5
-
4
Bench Press (Barbell)
4
-
5
Bench Press (Dumbbell)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
-
2
Incline Flyes Dumbell
3
-
3
Incline Bench Press (Barbell)
5
-
4
Bench Press (Barbell)
4
-
5
Bench Press (Dumbbell)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
-
2
Incline Flyes Dumbell
3
-
3
Incline Bench Press (Barbell)
5
-
4
Bench Press (Barbell)
4
-
5
Bench Press (Dumbbell)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
5
-
2
Bent Over Row (Barbell)
4
-
3
Bent Over Row (Dumbbell)
5
-
4
Cable Low Row
4
-
5
Bench Press (Close Grip)
4
-
6
JM Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
5
-
2
Bent Over Row (Barbell)
4
-
3
Bent Over Row (Dumbbell)
5
-
4
Cable Low Row
4
-
5
Bench Press (Close Grip)
4
-
6
JM Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
5
-
2
Bent Over Row (Barbell)
4
-
3
Bent Over Row (Dumbbell)
5
-
4
Cable Low Row
4
-
5
Bench Press (Close Grip)
4
-
6
JM Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
5
-
2
Bent Over Row (Barbell)
4
-
3
Bent Over Row (Dumbbell)
5
-
4
Cable Low Row
4
-
5
Bench Press (Close Grip)
4
-
6
JM Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
5
-
2
Bent Over Row (Barbell)
4
-
3
Bent Over Row (Dumbbell)
5
-
4
Cable Low Row
4
-
5
Bench Press (Close Grip)
4
-
6
JM Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
5
-
2
Bent Over Row (Barbell)
4
-
3
Bent Over Row (Dumbbell)
5
-
4
Cable Low Row
4
-
5
Bench Press (Close Grip)
4
-
6
JM Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
5
-
2
Bent Over Row (Barbell)
4
-
3
Bent Over Row (Dumbbell)
5
-
4
Cable Low Row
4
-
5
Bench Press (Close Grip)
4
-
6
JM Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
5
-
2
Bent Over Row (Barbell)
4
-
3
Bent Over Row (Dumbbell)
5
-
4
Cable Low Row
4
-
5
Bench Press (Close Grip)
4
-
6
JM Press
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
-
2
Face Pull
5
-
3
Barbell Facepull
5
-
4
Front Raise Dumbell
4
-
5
6 Ways
3
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Lateral Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
-
2
Face Pull
5
-
3
Barbell Facepull
5
-
4
Front Raise Dumbell
4
-
5
6 Ways
3
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Lateral Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
-
2
Face Pull
5
-
3
Barbell Facepull
5
-
4
Front Raise Dumbell
4
-
5
6 Ways
3
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Lateral Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
-
2
Face Pull
5
-
3
Barbell Facepull
5
-
4
Front Raise Dumbell
4
-
5
6 Ways
3
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Lateral Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
-
2
Face Pull
5
-
3
Barbell Facepull
5
-
4
Front Raise Dumbell
4
-
5
6 Ways
3
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Lateral Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
-
2
Face Pull
5
-
3
Barbell Facepull
5
-
4
Front Raise Dumbell
4
-
5
6 Ways
3
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Lateral Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
-
2
Face Pull
5
-
3
Barbell Facepull
5
-
4
Front Raise Dumbell
4
-
5
6 Ways
3
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Lateral Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
-
2
Face Pull
5
-
3
Barbell Facepull
5
-
4
Front Raise Dumbell
4
-
5
6 Ways
3
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
-
2
Hammer Curl (Dumbbell)
5
-
3
Bicep Curl (Cable)
4
-
4
Bench Press (Close Grip)
4
-
5
Tricep Extension (Cable)
5
-
6
JM Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
-
2
Hammer Curl (Dumbbell)
5
-
3
Bicep Curl (Cable)
4
-
4
Bench Press (Close Grip)
4
-
5
Tricep Extension (Cable)
5
-
6
JM Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
-
2
Hammer Curl (Dumbbell)
5
-
3
Bicep Curl (Cable)
4
-
4
Bench Press (Close Grip)
4
-
5
Tricep Extension (Cable)
5
-
6
JM Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
-
2
Hammer Curl (Dumbbell)
5
-
3
Bicep Curl (Cable)
4
-
4
Bench Press (Close Grip)
4
-
5
Tricep Extension (Cable)
5
-
6
JM Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
-
2
Hammer Curl (Dumbbell)
5
-
3
Bicep Curl (Cable)
4
-
4
Bench Press (Close Grip)
4
-
5
Tricep Extension (Cable)
5
-
6
JM Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
-
2
Hammer Curl (Dumbbell)
5
-
3
Bicep Curl (Cable)
4
-
4
Bench Press (Close Grip)
4
-
5
Tricep Extension (Cable)
5
-
6
JM Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
-
2
Hammer Curl (Dumbbell)
5
-
3
Bicep Curl (Cable)
4
-
4
Bench Press (Close Grip)
4
-
5
Tricep Extension (Cable)
5
-
6
JM Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
-
2
Hammer Curl (Dumbbell)
5
-
3
Bicep Curl (Cable)
4
-
4
Bench Press (Close Grip)
4
-
5
Tricep Extension (Cable)
5
-
6
JM Press
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Single-Leg Leg Curl
5
-
3
Leg Curl
5
-
4
Good Morning (Bodyweight)
4
-
5
Bulgarian Split Squat (Barbell)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Single-Leg Leg Curl
5
-
3
Leg Curl
5
-
4
Good Morning (Bodyweight)
4
-
5
Bulgarian Split Squat (Barbell)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Single-Leg Leg Curl
5
-
3
Leg Curl
5
-
4
Good Morning (Bodyweight)
4
-
5
Bulgarian Split Squat (Barbell)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Single-Leg Leg Curl
5
-
3
Leg Curl
5
-
4
Good Morning (Bodyweight)
4
-
5
Bulgarian Split Squat (Barbell)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Single-Leg Leg Curl
5
-
3
Leg Curl
5
-
4
Good Morning (Bodyweight)
4
-
5
Bulgarian Split Squat (Barbell)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Single-Leg Leg Curl
5
-
3
Leg Curl
5
-
4
Good Morning (Bodyweight)
4
-
5
Bulgarian Split Squat (Barbell)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Single-Leg Leg Curl
5
-
3
Leg Curl
5
-
4
Good Morning (Bodyweight)
4
-
5
Bulgarian Split Squat (Barbell)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Single-Leg Leg Curl
5
-
3
Leg Curl
5
-
4
Good Morning (Bodyweight)
4
-
5
Bulgarian Split Squat (Barbell)
5
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
5
-
2
Incline Bench Press (Barbell)
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Incline Flyes Dumbell
5
-
5
Skull Crusher (Bodyweight)
5
-
6
Skull Crusher (Barbell)
5
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
5
-
2
Incline Bench Press (Barbell)
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Incline Flyes Dumbell
5
-
5
Skull Crusher (Bodyweight)
5
-
6
Skull Crusher (Barbell)
5
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
5
-
2
Incline Bench Press (Barbell)
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Incline Flyes Dumbell
5
-
5
Skull Crusher (Bodyweight)
5
-
6
Skull Crusher (Barbell)
5
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
5
-
2
Incline Bench Press (Barbell)
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Incline Flyes Dumbell
5
-
5
Skull Crusher (Bodyweight)
5
-
6
Skull Crusher (Barbell)
5
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
5
-
2
Incline Bench Press (Barbell)
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Incline Flyes Dumbell
5
-
5
Skull Crusher (Bodyweight)
5
-
6
Skull Crusher (Barbell)
5
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
5
-
2
Incline Bench Press (Barbell)
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Incline Flyes Dumbell
5
-
5
Skull Crusher (Bodyweight)
5
-
6
Skull Crusher (Barbell)
5
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
5
-
2
Incline Bench Press (Barbell)
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Incline Flyes Dumbell
5
-
5
Skull Crusher (Bodyweight)
5
-
6
Skull Crusher (Barbell)
5
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
5
-
2
Incline Bench Press (Barbell)
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Incline Flyes Dumbell
5
-
5
Skull Crusher (Bodyweight)
5
-
6
Skull Crusher (Barbell)
5
-
Week 1
1 / 8 Weeks
Day 1
1
Single-Leg Leg Curl1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Leg Extension1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
3
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
4
Front Squat (Paused)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 2
1
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Incline Flyes Dumbell1 Set
1 Set
1 Set
-
-
-
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
4
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
Day 3
1
Pullover (EZ Bar)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
4
Cable Low Row1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
JM Press1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 4
1
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Face Pull1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
3
Barbell Facepull1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
4
Front Raise Dumbell1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
6 Ways1 Set
1 Set
1 Set
-
-
-
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
7
Seated Lateral Raise1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 5
1
21s (EZ Bar)1 Set
1 Set
1 Set
-
-
-
2
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
3
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
6
JM Press1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 6
1
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Single-Leg Leg Curl1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
3
Leg Curl1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
4
Good Morning (Bodyweight)1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Bulgarian Split Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 7
1
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
4
Incline Flyes Dumbell1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
5
Skull Crusher (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
6
Skull Crusher (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-