logo
BoostcampPNG

LUXCUT

by Mizan M.

Program Description

**LUXCUT** is a comprehensive 7-day workout program designed to sculpt and define your upper and lower body while enhancing overall conditioning. Each day features a mix of strength training and cardio, targeting major muscle groups with exercises like bench presses, squats, and conditioning circuits. With a focus on high-intensity sets and varied rep ranges, you'll push your limits and maximize results in just one week. Perfect for those looking to elevate their fitness game and achieve a leaner physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 08, 2025 08:59
  • Last Edited
    Jul 08, 2025 09:48
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Step-Up (Weighted)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
8
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
20 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Back Extension (Weighted)
3
12+ reps
RPE 10
3
Hip Thrust (Barbell)
3
RPE 8
4
Step-Up (Weighted)
3
12+ reps
RPE 10
5
Calf Raise (Machine)
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
High Row
3
12 reps
RPE 10
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5A
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 10
5B
Hammer Curl
3
10 reps
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
5
AMRAP
RPE 10
1B
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
1C
Plank
5
1 mins
-
2A
Wrist Curls
3
20 reps
-
2B
Reverse Wrist Curl (Barbell)
3
20 reps
-
3
Single Arm Farmer Carry
5
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Barbell Row
3 Sets
8 Reps
@8
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
20 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
12 Reps
@10
5
Leg Extension
3 Sets
15 Reps
@10
6
Step-Up (Weighted)
3 Sets
15 Reps
@10
7
Hanging Leg Raise
3 Sets
15 Reps
@10
8
Cable Crunch
3 Sets
15 Reps
@10
Day 3
1
Cardio (Zone 2)
1 Set
1 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Back Extension (Weighted)
3 Sets
12+ Reps
@10
3
Hip Thrust (Barbell)
3 Sets
@8
4
Step-Up (Weighted)
3 Sets
12+ Reps
@10
5
Calf Raise (Machine)
3 Sets
15+ Reps
@10
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@10
2
High Row
3 Sets
12 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4A
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4B
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
5A
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@10
5B
Hammer Curl
3 Sets
10 Reps
@10
6A
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
Day 6
1A
Ab Wheel
5 Sets
AMRAP
@10
1B
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
1C
Plank
5 Sets
1 mins
-
2A
Wrist Curls
3 Sets
20 Reps
-
2B
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
-
3
Single Arm Farmer Carry
5 Sets
1 mins
-
Day 7
1
Conditioning Circuit
1 Set
1 Reps
@10