Coach Ferg’s SUMMER CUT

by Ethan F.

2 athletes joined

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
Jun 19, 2025 05:06

Summary

Transform your physique with Coach Ferg’s SUMMER CUT, an 8-week program designed to help you shed fat and build lean muscle. Committing just four days a week, you'll engage in a dynamic mix of strength training and cardio, featuring staple lifts like the Bench Press and Squat, complemented by targeted accessory movements. Each workout is crafted to maximize intensity and efficiency, ensuring you achieve visible results by summer. Get ready to sculpt your body and boost your confidence!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Bench Press (Barbell)

5+ reps

3+ reps

1+ reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-10 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Dumbbell)

12 reps

Dip (Bodyweight)

10 reps

Treadmill

Day 1

Bench Press (Barbell)

5+ reps

3+ reps

1+ reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-10 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Dumbbell)

12 reps

Dip (Bodyweight)

10 reps

Treadmill

Day 1

Bench Press (Barbell)

5+ reps

3+ reps

1+ reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-10 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Dumbbell)

12 reps

Dip (Bodyweight)

10 reps

Treadmill

Day 1

Bench Press (Barbell)

5+ reps

3+ reps

1+ reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-10 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Dumbbell)

12 reps

Dip (Bodyweight)

10 reps

Treadmill

Day 1

Bench Press (Barbell)

5+ reps

3+ reps

1+ reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-10 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Dumbbell)

12 reps

Dip (Bodyweight)

10 reps

Treadmill

Day 1

Bench Press (Barbell)

5+ reps

3+ reps

1+ reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-10 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Dumbbell)

12 reps

Dip (Bodyweight)

10 reps

Treadmill

Day 1

Bench Press (Barbell)

5+ reps

3+ reps

1+ reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-10 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Dumbbell)

12 reps

Dip (Bodyweight)

10 reps

Treadmill

Day 1

Bench Press (Barbell)

5+ reps

3+ reps

1+ reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-10 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Dumbbell)

12 reps

Dip (Bodyweight)

10 reps

Treadmill

Day 2

Squat (Barbell)

6+ reps

4+ reps

2+ reps

70%

80%

90%

Leg Extension

8-12 reps

Walking Lunge

20 reps

Hanging Leg Raise

10-20 reps

Treadmill

10-20 mins

Day 2

Squat (Barbell)

6+ reps

4+ reps

2+ reps

70%

80%

90%

Leg Extension

8-12 reps

Walking Lunge

20 reps

Hanging Leg Raise

10-20 reps

Treadmill

10-20 mins

Day 2

Squat (Barbell)

6+ reps

4+ reps

2+ reps

70%

80%

90%

Leg Extension

8-12 reps

Walking Lunge

20 reps

Hanging Leg Raise

10-20 reps

Treadmill

10-20 mins

Day 2

Squat (Barbell)

6+ reps

4+ reps

2+ reps

70%

80%

90%

Leg Extension

8-12 reps

Walking Lunge

20 reps

Hanging Leg Raise

10-20 reps

Treadmill

10-20 mins

Day 2

Squat (Barbell)

6+ reps

4+ reps

2+ reps

70%

80%

90%

Leg Extension

8-12 reps

Walking Lunge

20 reps

Hanging Leg Raise

10-20 reps

Treadmill

10-20 mins

Day 2

Squat (Barbell)

6+ reps

4+ reps

2+ reps

70%

80%

90%

Leg Extension

8-12 reps

Walking Lunge

20 reps

Hanging Leg Raise

10-20 reps

Treadmill

10-20 mins

Day 2

Squat (Barbell)

6+ reps

4+ reps

2+ reps

70%

80%

90%

Leg Extension

8-12 reps

Walking Lunge

20 reps

Hanging Leg Raise

10-20 reps

Treadmill

10-20 mins

Day 2

Squat (Barbell)

6+ reps

4+ reps

2+ reps

70%

80%

90%

Leg Extension

8-12 reps

Walking Lunge

20 reps

Hanging Leg Raise

10-20 reps

Treadmill

10-20 mins

Day 3

Chest Supported Row (Machine)

8-12 reps

Lat Pulldown

8-10 reps

Seated Row (Cable)

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

20 reps

1km Row

Day 3

Chest Supported Row (Machine)

8-12 reps

Lat Pulldown

8-10 reps

Seated Row (Cable)

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

20 reps

1km Row

Day 3

Chest Supported Row (Machine)

8-12 reps

Lat Pulldown

8-10 reps

Seated Row (Cable)

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

20 reps

1km Row

Day 3

Chest Supported Row (Machine)

8-12 reps

Lat Pulldown

8-10 reps

Seated Row (Cable)

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

20 reps

1km Row

Day 3

Chest Supported Row (Machine)

8-12 reps

Lat Pulldown

8-10 reps

Seated Row (Cable)

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

20 reps

1km Row

Day 3

Chest Supported Row (Machine)

8-12 reps

Lat Pulldown

8-10 reps

Seated Row (Cable)

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

20 reps

1km Row

Day 3

Chest Supported Row (Machine)

8-12 reps

Lat Pulldown

8-10 reps

Seated Row (Cable)

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

20 reps

1km Row

Day 3

Chest Supported Row (Machine)

8-12 reps

Lat Pulldown

8-10 reps

Seated Row (Cable)

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

20 reps

1km Row

Day 4

Sumo Deadlift (Barbell)

5+ reps

75%

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

10-15 reps

Hammer Curl

20 reps

Treadmill

20 mins

Day 4

Sumo Deadlift (Barbell)

5+ reps

75%

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

10-15 reps

Hammer Curl

20 reps

Treadmill

20 mins

Day 4

Sumo Deadlift (Barbell)

5+ reps

75%

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

10-15 reps

Hammer Curl

20 reps

Treadmill

20 mins

Day 4

Sumo Deadlift (Barbell)

5+ reps

75%

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

10-15 reps

Hammer Curl

20 reps

Treadmill

20 mins

Day 4

Sumo Deadlift (Barbell)

5+ reps

75%

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

10-15 reps

Hammer Curl

20 reps

Treadmill

20 mins

Day 4

Sumo Deadlift (Barbell)

5+ reps

75%

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

10-15 reps

Hammer Curl

20 reps

Treadmill

20 mins

Day 4

Sumo Deadlift (Barbell)

5+ reps

75%

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

10-15 reps

Hammer Curl

20 reps

Treadmill

20 mins

Day 4

Sumo Deadlift (Barbell)

5+ reps

75%

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

10-15 reps

Hammer Curl

20 reps

Treadmill

20 mins

Day 1

Bench Press (Barbell)

2 Sets

1 Set

5+ Reps

3+ Reps

1+ Reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

4 Sets

8-10 Reps

Chest Fly (Cable)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Dip (Bodyweight)

3 Sets

10 Reps

Treadmill

1 Set

Day 2

Squat (Barbell)

1 Set

6+ Reps

4+ Reps

2+ Reps

70%

80%

90%

Leg Extension

3 Sets

8-12 Reps

Walking Lunge

3 Sets

20 Reps

Hanging Leg Raise

3 Sets

10-20 Reps

Treadmill

1 Set

10-20 mins

Day 3

Chest Supported Row (Machine)

3 Sets

8-12 Reps

Lat Pulldown

3 Sets

8-10 Reps

Seated Row (Cable)

3 Sets

10 Reps

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

20 Reps

1km Row

1 Set

Day 4

Sumo Deadlift (Barbell)

3 Sets

5+ Reps

75%

Romanian Deadlift (Dumbbell)

3 Sets

10 Reps

Leg Curl

3 Sets

10-15 Reps

Hammer Curl

3 Sets

20 Reps

Treadmill

1 Set

20 mins