Weekly gym training ~ Cut
Sculpt your physique and redefine your strength—commit to 18 weeks of focused training and watch your transformation unfold.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 2 | Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Chest Fly (Cable) | 3 | 12 reps |
| 4 | Dip (Bodyweight) | 3 | 10000 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 7 | Push Up | 1 | 10000 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps |
| 2 | Chest Supported Row (Dumbbell) | 3 | 10 reps |
| 3 | Wide Grip Lat Pulldown | 3 | 10 reps |
| 4 | Straight Arm Pulldown | 3 | 12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 6 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 2 | Squat (Barbell) | 4 | 8 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 4 | Leg Curl | 3 | 15 reps |
| 5 | Standing Calf Raise | 3 | 15 reps |
| 6 | Decline Crunch (Weighted) | 3 | 10000 reps |
| 7 | Wood Chop | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps |
| 2 | Lateral Raise (Cable) | 4 | 12 reps |
| 3 | Rear Delt Fly (Cable) | 3 | 15 reps |
| 4 | Bicep Curl (Barbell) | 3 | 10 reps |
| 5 | Hammer Curl (Cable) | 3 | 12 reps |
| 6 | Bench Press (Close Grip) | 3 | 10 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 15 reps |
| 8 | Tricep Pushdown (Cable) | 1 | 0 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Weekly gym training ~ Cut is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Weekly gym training ~ Cut is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Weekly gym training ~ Cut is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
