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Brandon’s AI cut 3 week

by Brandon M.

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 07, 2025 08:20
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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
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
-
8
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
-
8
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
-
8
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Face Pull
3
15-20 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Bird Dog
3
10-12 reps
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Face Pull
3
15-20 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Bird Dog
3
10-12 reps
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Face Pull
3
15-20 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Bird Dog
3
10-12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Glute Kickback
3
15-20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
6
Pallof Press
3
12-15 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Glute Kickback
3
15-20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
6
Pallof Press
3
12-15 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Glute Kickback
3
15-20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
6
Pallof Press
3
12-15 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Inverted Row
3
12-15 reps
-
3
Goblet Squat
3
15 reps
-
4
Kettlebell Swing
3
20 reps
-
5
Plank with Shoulder Taps
3
30 reps
-
6
Jump Rope
3
1 mins
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Inverted Row
3
12-15 reps
-
3
Goblet Squat
3
15 reps
-
4
Kettlebell Swing
3
20 reps
-
5
Plank with Shoulder Taps
3
30 reps
-
6
Jump Rope
3
1 mins
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Inverted Row
3
12-15 reps
-
3
Goblet Squat
3
15 reps
-
4
Kettlebell Swing
3
20 reps
-
5
Plank with Shoulder Taps
3
30 reps
-
6
Jump Rope
3
1 mins
-
7
Cardio
1
30 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Seated Row (Cable)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
8
Cardio
1 Set
30 mins
-
Day 2
1
Leg Press
4 Sets
10-12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
-
3
Hip Thrust (Dumbbell)
3 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Plank
3 Sets
1 mins
-
7
Cardio
1 Set
30 mins
-
Day 3
1
Seated Row (Cable)
3 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Face Pull
3 Sets
15-20 Reps
-
4
Lateral Raise (Machine)
3 Sets
15-20 Reps
-
5
Hammer Curl
3 Sets
10-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
Bird Dog
3 Sets
10-12 Reps
-
8
Cardio
1 Set
30 mins
-
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
3
Lying Leg Curl
3 Sets
12-15 Reps
-
4
Glute Kickback
3 Sets
15-20 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
-
6
Pallof Press
3 Sets
12-15 Reps
-
7
Cardio
1 Set
30 mins
-
Day 5
1
Thruster (Barbell)
3 Sets
15 Reps
-
2
Inverted Row
3 Sets
12-15 Reps
-
3
Goblet Squat
3 Sets
15 Reps
-
4
Kettlebell Swing
3 Sets
20 Reps
-
5
Plank with Shoulder Taps
3 Sets
30 Reps
-
6
Jump Rope
3 Sets
1 mins
-
7
Cardio
1 Set
30 mins
-