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Cut, fullbody 5/3/1

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1 athletes joined
5.0
(1 rating)

Program Description

Maintain strength during cut

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 05:50
  • Last Edited
    Aug 24, 2025 08:29

Summary

Transform your physique with the Cut, Fullbody 5/3/1 program, designed for those who are serious about shedding fat while building strength. Over the course of 4 weeks, you'll engage in three intense sessions per week, focusing on compound lifts like the bench press, squat, and deadlift. Each workout is strategically structured to push your limits with varying intensities, ensuring you maximize muscle retention while cutting. Equip your garage gym and get ready to elevate your training to the next level!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Quadriceps
10.8%
Lats
10.5%
Triceps
10.2%
Front Delts
9.8%
Chest
9.3%
Glutes
8.4%
Middle Delts
7.7%
Abs
7%
Hamstrings
6%
Adductors
2.4%
Lower Back
2.4%
Biceps
2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Breathing Squats
1
20 reps
RPE 10
3
Neutral Grip Chins
2
20 reps
RPE 10
4
Dumbbell Row
1
1
10 reps
20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Breathing Squats
1
20 reps
RPE 10
3
Neutral Grip Chins
2
20 reps
RPE 10
4
Dumbbell Row
1
1
10 reps
20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Breathing Squats
1
20 reps
RPE 10
3
Neutral Grip Chins
2
20 reps
RPE 10
4
Dumbbell Row
1
1
10 reps
20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
65%
2
Bench Press (Barbell)
1
10 reps
65%
3
Pendlay Row
1
10 reps
65%
4
Deadlift (Barbell)
1
10 reps
65%
5
Overhead Press (Barbell)
1
10 reps
65%
6
Neutral Grip Chins
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Overhead Press (Barbell)
2
10 reps
RPE 10
4
Pendlay Row
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Overhead Press (Barbell)
2
10 reps
RPE 10
4
Pendlay Row
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Overhead Press (Barbell)
2
10 reps
RPE 10
4
Pendlay Row
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
65%
2
Bench Press (Barbell)
1
10 reps
65%
3
Pendlay Row
1
10 reps
65%
4
Deadlift (Barbell)
1
10 reps
65%
5
Overhead Press (Barbell)
1
10 reps
65%
6
Neutral Grip Chins
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Pendlay Row
2
5 reps
RPE 10
4
Overhead Press (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Pendlay Row
2
5 reps
RPE 10
4
Overhead Press (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Pendlay Row
2
5 reps
RPE 10
4
Overhead Press (Barbell)
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Breathing Squats
1 Set
20 Reps
@10
3
Neutral Grip Chins
2 Sets
20 Reps
@10
4
Dumbbell Row
1 Set
1 Set
10 Reps
20 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chin-Up (Weighted)
2 Sets
8 Reps
@10
3
Overhead Press (Barbell)
2 Sets
10 Reps
@10
4
Pendlay Row
2 Sets
8 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
2 Sets
10 Reps
@10
3
Pendlay Row
2 Sets
5 Reps
@10
4
Overhead Press (Barbell)
2 Sets
10 Reps
@10