Brandon’s AI cut 3 week

by Brandon M.

4.0

(1 rating)

Program Description

**Brandon’s AI Cut: 3-Week Program** Dive into a meticulously crafted 3-week cutting program designed to help you shed fat while maintaining muscle. With 15 training sessions spread across three weeks, this program combines strength training and cardio to maximize your results. Each workout targets major muscle groups with a mix of dumbbell, machine, and bodyweight exercises, ensuring comprehensive development and engagement. Get ready to transform your physique and enhance your performance with structured routines that challenge and motivate you every step of the way!

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jul 07, 2025 07:41
Last Edited
Jul 10, 2025 01:17

Summary

Transform your physique in just three weeks with Brandon’s AI Cut program! Designed for five days a week, this comprehensive workout plan targets all major muscle groups while incorporating a mix of strength training and cardio to maximize fat loss. Expect a variety of exercises, from dumbbell bench presses to cable tricep pushdowns, ensuring you build strength and definition. Whether you’re looking to shed pounds or enhance your muscle tone, this program provides the structure and motivation you need to achieve your goals. Get ready to push your limits and see real results!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Dumbbell)

8-10 reps

Lat Pulldown

10-12 reps

Seated Overhead Press (Dumbbell)

10-12 reps

Seated Row (Cable)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Tricep Rope Push Down (Cable)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Cardio

30 mins

Day 1

Bench Press (Dumbbell)

8-10 reps

Lat Pulldown

10-12 reps

Seated Overhead Press (Dumbbell)

10-12 reps

Seated Row (Cable)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Tricep Rope Push Down (Cable)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Cardio

30 mins

Day 1

Bench Press (Dumbbell)

8-10 reps

Lat Pulldown

10-12 reps

Seated Overhead Press (Dumbbell)

10-12 reps

Seated Row (Cable)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Tricep Rope Push Down (Cable)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Cardio

30 mins

Day 2

Leg Press

10-12 reps

Walking Lunge (Dumbbell)

8-10 reps

Hip Thrust (Dumbbell)

12-15 reps

Leg Extension

12-15 reps

Standing Calf Raise

15-20 reps

Plank

1 mins

Cardio

30 mins

Day 2

Leg Press

10-12 reps

Walking Lunge (Dumbbell)

8-10 reps

Hip Thrust (Dumbbell)

12-15 reps

Leg Extension

12-15 reps

Standing Calf Raise

15-20 reps

Plank

1 mins

Cardio

30 mins

Day 2

Leg Press

10-12 reps

Walking Lunge (Dumbbell)

8-10 reps

Hip Thrust (Dumbbell)

12-15 reps

Leg Extension

12-15 reps

Standing Calf Raise

15-20 reps

Plank

1 mins

Cardio

30 mins

Day 3

Seated Row (Cable)

8-10 reps

Incline Bench Press (Dumbbell)

8-10 reps

Face Pull

15-20 reps

Lateral Raise (Machine)

15-20 reps

Hammer Curl

10-12 reps

Tricep Extension (Cable)

12-15 reps

Bird Dog

10-12 reps

Cardio

30 mins

Day 3

Seated Row (Cable)

8-10 reps

Incline Bench Press (Dumbbell)

8-10 reps

Face Pull

15-20 reps

Lateral Raise (Machine)

15-20 reps

Hammer Curl

10-12 reps

Tricep Extension (Cable)

12-15 reps

Bird Dog

10-12 reps

Cardio

30 mins

Day 3

Seated Row (Cable)

8-10 reps

Incline Bench Press (Dumbbell)

8-10 reps

Face Pull

15-20 reps

Lateral Raise (Machine)

15-20 reps

Hammer Curl

10-12 reps

Tricep Extension (Cable)

12-15 reps

Bird Dog

10-12 reps

Cardio

30 mins

Day 4

Romanian Deadlift (Dumbbell)

10-12 reps

Bulgarian Split Squat (Dumbbell)

8-10 reps

Lying Leg Curl

12-15 reps

Glute Kickback

15-20 reps

Reverse Abs Crunch (Bodyweight)

15-20 reps

Pallof Press

12-15 reps

Cardio

30 mins

Day 4

Romanian Deadlift (Dumbbell)

10-12 reps

Bulgarian Split Squat (Dumbbell)

8-10 reps

Lying Leg Curl

12-15 reps

Glute Kickback

15-20 reps

Reverse Abs Crunch (Bodyweight)

15-20 reps

Pallof Press

12-15 reps

Cardio

30 mins

Day 4

Romanian Deadlift (Dumbbell)

10-12 reps

Bulgarian Split Squat (Dumbbell)

8-10 reps

Lying Leg Curl

12-15 reps

Glute Kickback

15-20 reps

Reverse Abs Crunch (Bodyweight)

15-20 reps

Pallof Press

12-15 reps

Cardio

30 mins

Day 5

Thruster (Barbell)

15 reps

Inverted Row

12-15 reps

Goblet Squat

15 reps

Kettlebell Swing

20 reps

Plank with Shoulder Taps

30 reps

Jump Rope

1 mins

Cardio

30 mins

Day 5

Thruster (Barbell)

15 reps

Inverted Row

12-15 reps

Goblet Squat

15 reps

Kettlebell Swing

20 reps

Plank with Shoulder Taps

30 reps

Jump Rope

1 mins

Cardio

30 mins

Day 5

Thruster (Barbell)

15 reps

Inverted Row

12-15 reps

Goblet Squat

15 reps

Kettlebell Swing

20 reps

Plank with Shoulder Taps

30 reps

Jump Rope

1 mins

Cardio

30 mins

Day 1

Bench Press (Dumbbell)

3 Sets

8-10 Reps

Lat Pulldown

3 Sets

10-12 Reps

Seated Overhead Press (Dumbbell)

3 Sets

10-12 Reps

Seated Row (Cable)

3 Sets

10-12 Reps

Lateral Raise (Cable)

3 Sets

12-15 Reps

Tricep Rope Push Down (Cable)

3 Sets

12-15 Reps

Bicep Curl (EZ Bar)

3 Sets

10-12 Reps

Cardio

1 Set

30 mins

Day 2

Leg Press

4 Sets

10-12 Reps

Walking Lunge (Dumbbell)

3 Sets

8-10 Reps

Hip Thrust (Dumbbell)

3 Sets

12-15 Reps

Leg Extension

3 Sets

12-15 Reps

Standing Calf Raise

3 Sets

15-20 Reps

Plank

3 Sets

1 mins

Cardio

1 Set

30 mins

Day 3

Seated Row (Cable)

3 Sets

8-10 Reps

Incline Bench Press (Dumbbell)

3 Sets

8-10 Reps

Face Pull

3 Sets

15-20 Reps

Lateral Raise (Machine)

3 Sets

15-20 Reps

Hammer Curl

3 Sets

10-12 Reps

Tricep Extension (Cable)

3 Sets

12-15 Reps

Bird Dog

3 Sets

10-12 Reps

Cardio

1 Set

30 mins

Day 4

Romanian Deadlift (Dumbbell)

3 Sets

10-12 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8-10 Reps

Lying Leg Curl

3 Sets

12-15 Reps

Glute Kickback

3 Sets

15-20 Reps

Reverse Abs Crunch (Bodyweight)

3 Sets

15-20 Reps

Pallof Press

3 Sets

12-15 Reps

Cardio

1 Set

30 mins

Day 5

Thruster (Barbell)

3 Sets

15 Reps

Inverted Row

3 Sets

12-15 Reps

Goblet Squat

3 Sets

15 Reps

Kettlebell Swing

3 Sets

20 Reps

Plank with Shoulder Taps

3 Sets

30 Reps

Jump Rope

3 Sets

1 mins

Cardio

1 Set

30 mins