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Cut the crap

by null

Program Description

This program is designed for people who actually want to put in quality work. It doesn't take 8 plus exercises per workout to build a good physique. In fact I would argue that around half of that is optimal for most people. Which is exactly what this program is designed for. Get in the gym, annihilate the muscles that you want to annihilate. Recover and repeat.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2024 01:22
  • Last Edited
    Aug 13, 2024 07:05
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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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Rear Delt Fly (Machine)
6
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Rear Delt Fly (Machine)
6
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Rear Delt Fly (Machine)
6
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Rear Delt Fly (Machine)
6
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Rear Delt Fly (Machine)
6
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Rear Delt Fly (Machine)
6
8-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Lat Prayer
4
8-15 reps
RPE 7-10
4
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
5
Belt Squat
3
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Lat Prayer
4
8-15 reps
RPE 7-10
4
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
5
Belt Squat
3
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Lat Prayer
4
8-15 reps
RPE 7-10
4
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
5
Belt Squat
3
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Lat Prayer
4
8-15 reps
RPE 7-10
4
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
5
Belt Squat
3
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Lat Prayer
4
8-15 reps
RPE 7-10
4
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
5
Belt Squat
3
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Lat Prayer
4
8-15 reps
RPE 7-10
4
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
5
Belt Squat
3
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 7-10
2
Lateral Raise (Machine)
4
8-12 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Seated Dip (Machine)
4
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 7-10
2
Lateral Raise (Machine)
4
8-12 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Seated Dip (Machine)
4
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 7-10
2
Lateral Raise (Machine)
4
8-12 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Seated Dip (Machine)
4
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 7-10
2
Lateral Raise (Machine)
4
8-12 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Seated Dip (Machine)
4
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 7-10
2
Lateral Raise (Machine)
4
8-12 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Seated Dip (Machine)
4
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 7-10
2
Lateral Raise (Machine)
4
8-12 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7-10
4
Chest Fly (Machine)
3
10-15 reps
RPE 7-10
5
Seated Dip (Machine)
4
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 6.5-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
4
Belt Squat
2
8-12 reps
RPE 7-10
5
Chest Supported Row (Machine)
3
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 6.5-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
4
Belt Squat
2
8-12 reps
RPE 7-10
5
Chest Supported Row (Machine)
3
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 6.5-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
4
Belt Squat
2
8-12 reps
RPE 7-10
5
Chest Supported Row (Machine)
3
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 6.5-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
4
Belt Squat
2
8-12 reps
RPE 7-10
5
Chest Supported Row (Machine)
3
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 6.5-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
4
Belt Squat
2
8-12 reps
RPE 7-10
5
Chest Supported Row (Machine)
3
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 6.5-9
2
Bicep Curl (Cable)
4
8-15 reps
RPE 7-10
3
Overhead Tricep Extension (Cable)
6
8-15 reps
RPE 7-10
4
Belt Squat
2
8-12 reps
RPE 7-10
5
Chest Supported Row (Machine)
3
8-15 reps
RPE 7-10
Week 1
1 / 6 Weeks
Day 2
1
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@7-9
2
Bicep Curl (Cable)
4 Sets
8-15 Reps
@7-10
3
Lat Prayer
4 Sets
8-15 Reps
@7-10
4
Overhead Tricep Extension (Cable)
6 Sets
8-15 Reps
@7-10
5
Belt Squat
3 Sets
8-12 Reps
@7-10
Day 3
1
Seated Row (Cable)
4 Sets
8-12 Reps
@7-10
2
Lateral Raise (Machine)
4 Sets
8-12 Reps
@7-10
3
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7-10
4
Chest Fly (Machine)
3 Sets
10-15 Reps
@7-10
5
Seated Dip (Machine)
4 Sets
8-15 Reps
@7-10
Day 4
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
5-8 Reps
@6.5-9
2
Bicep Curl (Cable)
4 Sets
8-15 Reps
@7-10
3
Overhead Tricep Extension (Cable)
6 Sets
8-15 Reps
@7-10
4
Belt Squat
2 Sets
8-12 Reps
@7-10
5
Chest Supported Row (Machine)
3 Sets
8-15 Reps
@7-10
Day 1
1
Incline Bench Press (Smith Machine)
5 Sets
8-12 Reps
@7-10
2
Lat Pulldown
3 Sets
8-12 Reps
@7-10
3
Lateral Raise (Machine)
3 Sets
8-12 Reps
@7-10
4
Chest Fly (Machine)
3 Sets
10-15 Reps
@7-10
5
Rear Delt Fly (Machine)
6 Sets
8-15 Reps
@7-10