Cut version 4 days a week in gym and one home
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Chest Fly (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @7 | ||
| 1 | 9 reps | @8 | ||
| 1B | Lat Pulldown | 1 | 8 reps | @9 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @7 | ||
| 1 | 9 reps | @8 | ||
| 1C | Bench Press (Dumbbell) | 3 | 10 reps | @8.5 |
| 1D | T-Bar Row | 3 | 10 reps | @8.5 |
| 1E | Chest Fly (Machine) | 2 | 12 reps | @8 |
| 1F | Seated Row (Machine) | 2 | 12 reps | @8 |
| Superset | ||||
| 2A | Tricep Rope Push Down (Cable) | 3 | 9 reps | @8.5 |
| 2B | Reverse Bicep Curl (EZ Bar) | 3 | 9 reps | @8.5 |
| Superset | ||||
| 3A | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @8 |
| 3B | Bicep Curl (EZ Bar) | 3 | 10 reps | @8 |
| 4 | Run | 1 | 20–40 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8 reps | @9 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @7 | ||
| 1 | 9 reps | @8 | ||
| 2 | Sumo Deadlift (Paused) | 1 | 8 reps | @9 |
| 2 | 10 reps | @8 | ||
| 3 | Leg Press (45 Degrees) | 1 | 8 reps | @9 |
| 2 | 10 reps | @8 | ||
| Superset | ||||
| 4A | Leg Extension | 2 | 10 reps | @8.5 |
| 4B | Leg Curl | 2 | 10 reps | @8.5 |
| 5 | Lateral Raise (Dumbbell) | 5 | 12–15 reps | @8.5 |
| 6 | Rear Delt Row | 4 | 10–13 reps | @8.5 |
| 7 | Shoulder Press (Machine) | 3 | 10 reps | @8.5 |
| 8 | Back Extension | 1 | 10 reps | @8 |
| 1 | 15 reps | @9 | ||
| 9 | Run | 1 | 20–40 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 8 reps | @8 | ||
| 1 | 12 reps | @7 | ||
| 2 | Pendlay Row | 1 | 10 reps | @9 |
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 3A | Forearm Curl | 2 | 10 reps | @9 |
| 2 | 12 reps | @8 | ||
| 3B | Neck Curl | 2 | 10 reps | @9 |
| 2 | 12 reps | @8 | ||
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 2 | 10 reps | @9 |
| 2 | 12 reps | @8 | ||
| 4B | Rear Delt Fly (Dumbbell) | 2 | 10 reps | @9 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Pike Push Up | 2 | 10 reps | @9 |
| 1 | 8 reps | @7 | ||
| 6 | Plank | 3 | 2 min | — |
| Superset | ||||
| 7A | Russian Twist | 3 | 15 reps | — |
| 7B | Dragon Fly | 3 | 15 reps | — |
| 8 | Jump Rope | 1 | 10–20 min | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 1 | 8 reps | @9 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @7 | ||
| 1 | 9 reps | @8.5 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 10 reps | @8.5 |
| 1 | 12 reps | @7 | ||
| 1 | 15 reps | @9 | ||
| 3 | Seated Row (Cable) | 2 | 10 reps | @9 |
| 1 | 12 reps | @8 | ||
| 4 | Dip (Bodyweight) | 1 | 10 reps | @9 |
| 2 | 11 reps | @8 | ||
| 5 | Underhand Lat Pulldown | 1 | 10 reps | @9 |
| 1 | 12 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 6 | Lat Pulldown (Single Arm) | 1 | 10 reps | @8 |
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 7A | Single Arm Tricep Extension (Cable) | 2 | 10 reps | @9 |
| 7B | Bicep Curl (Machine) | 2 | 10 reps | @9 |
| Superset | ||||
| 8A | Overhead Tricep Extension (Cable) | 1 | 10 reps | @9 |
| 1 | 12 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 8B | Hammer Curl | 1 | 10 reps | @9 |
| 1 | 12 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 9 | Run | 1 | 20–40 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8 reps | @9 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @7 | ||
| 1 | 13 reps | @9 | ||
| 2 | Sumo Deadlift (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 3 | Single Leg Press | 1 | 8 reps | @9 |
| 2 | 10 reps | @8 | ||
| 4 | Seated Calf Raise | 1 | 8 reps | @9 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5 | Lateral Raise (Cable) | 2 | 12 reps | @8 |
| 6 | One Arm Lateral Raise (Cable) | 1 | 10 reps | @9 |
| 2 | 12 reps | @8 | ||
| 7 | Face Pull | 1 | 12 reps | @9 |
| 3 | 15 reps | @8 | ||
| 8 | Seated Shoulder Press (Dumbbell) | 1 | 8 reps | @9 |
| 2 | 10 reps | @8 | ||
| 9 | Run | 1 | 20–40 min | @8 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Cut version 4 days a week in gym and one home is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 weeks are fully unlocked.
This program is built around a dumbbell only. 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 90 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.
Cut version 4 days a week in gym and one home 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cut version 4 days a week in gym and one home 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.
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