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Paul R program

by David DiGiovanni

Program Description

to train well while cutting

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2025 03:11
  • Last Edited
    Aug 23, 2025 03:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
-
2
Bent Over Row (Dumbbell)
4
6 reps
-
3
Standing Pullover (Cable)
4
6 reps
-
4
Cable Low Row
4
6 reps
-
5
Lat Pulldown (Close Grip)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6 reps
-
2
Bent Over Row (Dumbbell)
5
6 reps
-
3
Standing Pullover (Cable)
5
6 reps
-
4
Cable Low Row
5
6 reps
-
5
Lat Pulldown (Close Grip)
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6 reps
-
2
Bent Over Row (Dumbbell)
6
6 reps
-
3
Standing Pullover (Cable)
6
6 reps
-
4
Cable Low Row
6
6 reps
-
5
Lat Pulldown (Close Grip)
6
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
-
2
Stiff Leg Deadlift
4
6 reps
-
3
Leg Extension
4
6 reps
-
4
Leg Curl
4
6 reps
-
5
Lunge (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6 reps
-
2
Stiff Leg Deadlift
5
6 reps
-
3
Leg Extension
5
6 reps
-
4
Leg Curl
5
6 reps
-
5
Lunge (Dumbbell)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
6 reps
-
2
Stiff Leg Deadlift
6
6 reps
-
3
Leg Extension
6
6 reps
-
4
Leg Curl
6
6 reps
-
5
Lunge (Dumbbell)
6
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
6 reps
-
3
Front Raise
4
6 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Chest Fly (Cable)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Front Raise
5
6 reps
-
4
Bench Press (Barbell)
5
6 reps
-
5
Chest Fly (Cable)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
6
6 reps
-
2
Lateral Raise (Dumbbell)
6
6 reps
-
3
Front Raise
6
6 reps
-
4
Bench Press (Barbell)
6
6 reps
-
5
Chest Fly (Cable)
6
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
6 reps
-
2
Bicep Curl (Barbell)
4
6 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Tricep Extension (Cable)
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
6
Calf Raise (Leg Press)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
6 reps
-
2
Bicep Curl (Barbell)
5
6 reps
-
3
Bench Press (Close Grip)
5
6 reps
-
4
Tricep Extension (Cable)
5
6 reps
-
5
Bicep Curl (Dumbbell)
5
6 reps
-
6
Calf Raise (Leg Press)
5
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
6
6 reps
-
2
Bicep Curl (Barbell)
6
6 reps
-
3
Bench Press (Close Grip)
6
6 reps
-
4
Tricep Extension (Cable)
6
6 reps
-
5
Bicep Curl (Dumbbell)
6
6 reps
-
6
Calf Raise (Leg Press)
6
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
6 reps
-
4
Lat Pulldown
4
6 reps
-
5
Cable Low Row
4
6 reps
-
6
Seated Shoulder Press (Dumbbell)
4
6 reps
-
7
Bicep Curl (Dumbbell)
4
6 reps
-
8
Tricep Pushdown (Cable)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
5
6 reps
-
3
Incline Bench Press (Dumbbell)
5
6 reps
-
4
Lat Pulldown
5
6 reps
-
5
Cable Low Row
5
6 reps
-
6
Seated Shoulder Press (Dumbbell)
5
6 reps
-
7
Bicep Curl (Dumbbell)
5
6 reps
-
8
Tricep Pushdown (Cable)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
6 reps
-
2
Stiff Leg Deadlift (Dumbbell)
6
6 reps
-
3
Incline Bench Press (Dumbbell)
6
6 reps
-
4
Lat Pulldown
6
6 reps
-
5
Cable Low Row
6
6 reps
-
6
Seated Shoulder Press (Dumbbell)
6
6 reps
-
7
Bicep Curl (Dumbbell)
6
6 reps
-
8
Tricep Pushdown (Cable)
6
6 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Lat Pulldown
4 Sets
6 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
6 Reps
-
3
Standing Pullover (Cable)
4 Sets
6 Reps
-
4
Cable Low Row
4 Sets
6 Reps
-
5
Lat Pulldown (Close Grip)
4 Sets
6 Reps
-
Day 2
1
Leg Press
4 Sets
6 Reps
-
2
Stiff Leg Deadlift
4 Sets
6 Reps
-
3
Leg Extension
4 Sets
6 Reps
-
4
Leg Curl
4 Sets
6 Reps
-
5
Lunge (Dumbbell)
4 Sets
6 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
6 Reps
-
3
Front Raise
4 Sets
6 Reps
-
4
Bench Press (Barbell)
4 Sets
6 Reps
-
5
Chest Fly (Cable)
4 Sets
6 Reps
-
Day 4
1
Tricep Pushdown (Cable)
4 Sets
6 Reps
-
2
Bicep Curl (Barbell)
4 Sets
6 Reps
-
3
Bench Press (Close Grip)
4 Sets
6 Reps
-
4
Tricep Extension (Cable)
4 Sets
6 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
6 Reps
-
6
Calf Raise (Leg Press)
4 Sets
6 Reps
-
Day 5
1
Leg Press
4 Sets
6 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
4
Lat Pulldown
4 Sets
6 Reps
-
5
Cable Low Row
4 Sets
6 Reps
-
6
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
6 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
6 Reps
-