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Coach Ferg’s SUMMER CUT

by Ethan F.

Program Description

This 8-week cutting program is designed to help you reduce 20–25 pounds of body fat while preserving lean muscle mass, enhancing strength, and improving definition. Through a structured upper/lower training split, targeted cardio, and strategic nutrition, the program creates a sustainable calorie deficit without sacrificing performance or recovery. The goal is not just weight loss, but a visible transformation—revealing the muscle you’ve built while optimizing body composition for a leaner, more athletic physique.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 10:19
  • Last Edited
    May 12, 2025 10:36
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6+ reps
4+ reps
2+ reps
70%
80%
90%
2
Leg Extension
3
8-12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hanging Leg Raise
3
10-20 reps
-
5
Treadmill
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6+ reps
4+ reps
2+ reps
70%
80%
90%
2
Leg Extension
3
8-12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hanging Leg Raise
3
10-20 reps
-
5
Treadmill
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6+ reps
4+ reps
2+ reps
70%
80%
90%
2
Leg Extension
3
8-12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hanging Leg Raise
3
10-20 reps
-
5
Treadmill
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6+ reps
4+ reps
2+ reps
70%
80%
90%
2
Leg Extension
3
8-12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hanging Leg Raise
3
10-20 reps
-
5
Treadmill
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6+ reps
4+ reps
2+ reps
70%
80%
90%
2
Leg Extension
3
8-12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hanging Leg Raise
3
10-20 reps
-
5
Treadmill
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6+ reps
4+ reps
2+ reps
70%
80%
90%
2
Leg Extension
3
8-12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hanging Leg Raise
3
10-20 reps
-
5
Treadmill
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6+ reps
4+ reps
2+ reps
70%
80%
90%
2
Leg Extension
3
8-12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hanging Leg Raise
3
10-20 reps
-
5
Treadmill
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6+ reps
4+ reps
2+ reps
70%
80%
90%
2
Leg Extension
3
8-12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hanging Leg Raise
3
10-20 reps
-
5
Treadmill
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
1km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hammer Curl
3
20 reps
-
5
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hammer Curl
3
20 reps
-
5
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hammer Curl
3
20 reps
-
5
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hammer Curl
3
20 reps
-
5
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hammer Curl
3
20 reps
-
5
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hammer Curl
3
20 reps
-
5
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hammer Curl
3
20 reps
-
5
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hammer Curl
3
20 reps
-
5
Treadmill
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Dip (Bodyweight)
3 Sets
10 Reps
-
6
Treadmill
1 Set
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6+ Reps
4+ Reps
2+ Reps
70%
80%
90%
2
Leg Extension
3 Sets
8-12 Reps
-
3
Walking Lunge
3 Sets
20 Reps
-
4
Hanging Leg Raise
3 Sets
10-20 Reps
-
5
Treadmill
1 Set
10-20 mins
-
Day 3
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
6
1km Row
1 Set
-
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
5+ Reps
75%
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
20 Reps
-
5
Treadmill
1 Set
20 mins
-