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
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 05, 2024 01:22
- Last EditedJun 18, 2025 12:20

Summary
Transform your physique in just 6 weeks with the "Cut the Crap" program, designed for those ready to cut through the noise and get real results. This 4-day-a-week routine combines effective compound movements and targeted isolation exercises, ensuring you build strength while sculpting your body. With a focus on intensity and proper form, you’ll engage major muscle groups, including glutes, arms, and back, maximizing your workout efficiency. Get ready to push your limits and see the changes you’ve been striving for!
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 Prayer4 Sets
8-15 Reps
@7-10
4
Overhead Tricep Extension (Cable)6 Sets
8-15 Reps
@7-10
5
Belt Squat3 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 Squat2 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 Pulldown3 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