Cutting Phase BBL
Sculpt your ideal physique in just 10 weeks—embrace the challenge and unleash your inner strength with Cutting Phase BBL.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | 85% |
| 2 | Hip Thrust (Barbell) | 4 | 10 reps | 80% |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 15 reps | — |
| 4 | Leg Extension | 2 | 15 reps | — |
| 5 | Abs Crunch (Machine) | 3 | 20 reps | — |
| 6 | Calf Raise (Leg Press) | 4 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 8 reps | — |
| 2 | Lat Pulldown (Close Grip) | 1 | 12 reps | 85% |
| 1 | 12 reps | 90% | ||
| 3 | Standing Pullover (Cable) | 3 | 12 reps | — |
| 4 | Single Arm High Row (Cable) | 2 | 15 reps | — |
| 5 | Chest Press (Machine) | 3 | 10 reps | 80% |
| 6 | Incline Chest Fly (Dumbbell) | 1 | 10 reps | 75% |
| 2 | 10 reps | 80% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Belt Squat | 3 | 15 reps |
| 1B | Hip Abductor (Machine) | 3 | 15 reps |
| Superset | |||
| 2A | Good Morning | 3 | 10 reps |
| 2B | Landmine Sumo Deadlift | 3 | 10 reps |
| Superset | |||
| 3A | Hyperextension | 3 | 12 reps |
| 3B | Glute Kickback | 3 | 15 reps |
| Superset | |||
| 4A | Abs Crunch (Machine) | 3 | 12 reps |
| 4B | Partial Calf Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | AD Press (Smith Machine) | 1 | 8 reps | 75% |
| 1 | 8 reps | 80% | ||
| 2 | 8 reps | 85% | ||
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps | — |
| 3 | One Arm Lateral Raise (Cable) | 3 | 15 reps | — |
| 4 | Dip (Bodyweight) | 2 | 10 reps | — |
| 5 | Overhead Tricep Extension (Cable) | 4 | 10 reps | — |
| 6 | Tricep Pushdown (Cable) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 12 reps | 60% |
| 1 | 10 reps | 70% | ||
| 1 | 8 reps | 80% | ||
| 1 | 6 reps | 90% | ||
| 2 | Seated Wide-Grip Row (Cable) | 2 | 12 reps | — |
| 3 | Lying Rear Lateral Raise | 3 | 12 reps | — |
| 4 | Single Arm Rear Delt Cable Fly | 2 | 15 reps | — |
| 5 | Face Pull | 3 | 10 reps | — |
| 6 | Bicep Curl (Cable) | 3 | 10 reps | — |
| 7 | Bayesian Curl | 2 | 15 reps | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Cutting Phase BBL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 60 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.
Cutting Phase BBL is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cutting Phase BBL 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
