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Cuttisimo: Summer Version

by Enmanuel U.
5.0
(1 rating)

Program Description

Cuttisimo Summer – 3-Day Programme is designed for muscle maintenance and reinforcement during the summer months. It delivers efficient full-body training through a hybrid Push–Pull–Legs structure across 3 days, with each session lasting no more than 50 and additional+/-5 minutes. The goal is to preserve lean muscle, improve endurance, and keep intensity high while fitting training into a lighter, more flexible summer routine. Every workout ends with 5 minutes of jump rope for a conditioning boost.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 15, 2025 06:39
  • Last Edited
    Jun 21, 2025 03:14

Summary

Get ready to sculpt your physique with **Cuttisimo: Summer Version**, a dynamic 8-week program designed for those looking to push their limits. With three focused training days each week, you'll alternate between push and pull workouts that target your chest, shoulders, triceps, and back, while also incorporating core-strengthening exercises. This program is perfect for lifters of all levels, featuring a mix of barbell, dumbbell, and machine exercises to keep your workouts fresh and effective. Embrace the challenge, and let’s get you summer-ready!
Muscle Engagement
Front
Back
MuscleSet
Other
14.8%
Abs
11.4%
Triceps
9.4%
Biceps
8.9%
Lats
8.9%
Quadriceps
8.9%
Upper Back
8.3%
Chest
7.7%
Glutes
5.9%
Front Delts
5.3%
Abductors
3.5%
Middle Delts
3%
Hamstrings
3%
Forearms
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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)
3
AMRAP
RPE 6-10
2A
Hanging Leg Raise
3
15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3A
Chest Fly (Machine)
3
12 reps
RPE 6-10
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-10
4
Jump Rope
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 6-10
2A
Hanging Leg Raise
3
15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3A
Chest Fly (Machine)
3
12 reps
RPE 6-10
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-10
4
Jump Rope
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 6-10
2A
Hanging Leg Raise
3
15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3A
Chest Fly (Machine)
3
12 reps
RPE 6-10
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-10
4
Jump Rope
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 6-10
2A
Hanging Leg Raise
3
15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3A
Chest Fly (Machine)
3
12 reps
RPE 6-10
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-10
4
Jump Rope
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 6-10
2A
Hanging Leg Raise
3
15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3A
Chest Fly (Machine)
3
12 reps
RPE 6-10
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-10
4
Jump Rope
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 6-10
2A
Hanging Leg Raise
3
15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3A
Chest Fly (Machine)
3
12 reps
RPE 6-10
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-10
4
Jump Rope
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 6-10
2A
Hanging Leg Raise
3
15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3A
Chest Fly (Machine)
3
12 reps
RPE 6-10
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-10
4
Jump Rope
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 6-10
2A
Hanging Leg Raise
3
15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3A
Chest Fly (Machine)
3
12 reps
RPE 6-10
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-10
4
Jump Rope
5
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 6-10
2A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7-10
2B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-10
3
Seated Dumbbell Curl
3
8-12 reps
RPE 7-9
4A
Landmine Oblique Twist
3
16 reps
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 7-10
5
Jump Rope
5
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 6-10
2A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7-10
2B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-10
3
Seated Dumbbell Curl
3
8-12 reps
RPE 7-9
4A
Landmine Oblique Twist
3
16 reps
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 7-10
5
Jump Rope
5
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 6-10
2A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7-10
2B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-10
3
Seated Dumbbell Curl
3
8-12 reps
RPE 7-9
4A
Landmine Oblique Twist
3
16 reps
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 7-10
5
Jump Rope
5
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 6-10
2A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7-10
2B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-10
3
Seated Dumbbell Curl
3
8-12 reps
RPE 7-9
4A
Landmine Oblique Twist
3
16 reps
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 7-10
5
Jump Rope
5
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 6-10
2A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7-10
2B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-10
3
Seated Dumbbell Curl
3
8-12 reps
RPE 7-9
4A
Landmine Oblique Twist
3
16 reps
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 7-10
5
Jump Rope
5
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 6-10
2A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7-10
2B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-10
3
Seated Dumbbell Curl
3
8-12 reps
RPE 7-9
4A
Landmine Oblique Twist
3
16 reps
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 7-10
5
Jump Rope
5
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 6-10
2A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7-10
2B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-10
3
Seated Dumbbell Curl
3
8-12 reps
RPE 7-9
4A
Landmine Oblique Twist
3
16 reps
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 7-10
5
Jump Rope
5
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 6-10
2A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7-10
2B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-10
3
Seated Dumbbell Curl
3
8-12 reps
RPE 7-9
4A
Landmine Oblique Twist
3
16 reps
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 7-10
5
Jump Rope
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10-12 reps
RPE 7
3B
Leg Press
3
10-12 reps
RPE 6.5-9
4A
Abs Crunch (Machine)
3
20 reps
RPE 10
4B
Leg Extension
3
10 reps
RPE 8
5
Jump Rope
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10-12 reps
RPE 7
3B
Leg Press
3
10-12 reps
RPE 6.5-9
4A
Abs Crunch (Machine)
3
20 reps
RPE 10
4B
Leg Extension
3
10 reps
RPE 8
5A
Abs Crunch (Weighted)
3
10 reps
RPE 7-10
5B
Jump Rope
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10-12 reps
RPE 7
3B
Leg Press
3
10-12 reps
RPE 6.5-9
4A
Abs Crunch (Machine)
3
20 reps
RPE 10
4B
Leg Extension
3
10 reps
RPE 8
5A
Abs Crunch (Weighted)
3
10 reps
RPE 7-10
5B
Jump Rope
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10-12 reps
RPE 7
3B
Leg Press
3
10-12 reps
RPE 6.5-9
4A
Abs Crunch (Machine)
3
20 reps
RPE 10
4B
Leg Extension
3
10 reps
RPE 8
5A
Abs Crunch (Weighted)
3
10 reps
RPE 7-10
5B
Jump Rope
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10-12 reps
RPE 7
3B
Leg Press
3
10-12 reps
RPE 6.5-9
4A
Abs Crunch (Machine)
3
20 reps
RPE 10
4B
Leg Extension
3
10 reps
RPE 8
5A
Abs Crunch (Weighted)
3
10 reps
RPE 7-10
5B
Jump Rope
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10-12 reps
RPE 7
3B
Leg Press
3
10-12 reps
RPE 6.5-9
4A
Abs Crunch (Machine)
3
20 reps
RPE 10
4B
Leg Extension
3
10 reps
RPE 8
5A
Abs Crunch (Weighted)
3
10 reps
RPE 7-10
5B
Jump Rope
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10-12 reps
RPE 7
3B
Leg Press
3
10-12 reps
RPE 6.5-9
4A
Abs Crunch (Machine)
3
20 reps
RPE 10
4B
Leg Extension
3
10 reps
RPE 8
5A
Abs Crunch (Weighted)
3
10 reps
RPE 7-10
5B
Jump Rope
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10-12 reps
RPE 7
3B
Leg Press
3
10-12 reps
RPE 6.5-9
4A
Abs Crunch (Machine)
3
20 reps
RPE 10
4B
Leg Extension
3
10 reps
RPE 8
5A
Abs Crunch (Weighted)
3
10 reps
RPE 7-10
5B
Jump Rope
5
1 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
AMRAP
@6-10
2A
Hanging Leg Raise
3 Sets
15 Reps
@10
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6-10
3A
Chest Fly (Machine)
3 Sets
12 Reps
@6-10
3B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6-10
4
Jump Rope
5 Sets
1 mins
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
AMRAP
@6-10
2A
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7-10
2B
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7-10
3
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7-9
4A
Landmine Oblique Twist
3 Sets
16 Reps
@8
4B
Dip (Weighted)
3 Sets
AMRAP
@7-10
5
Jump Rope
5 Sets
1 mins
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@10
3A
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
3B
Leg Press
3 Sets
10-12 Reps
@6.5-9
4A
Abs Crunch (Machine)
3 Sets
20 Reps
@10
4B
Leg Extension
3 Sets
10 Reps
@8
5
Jump Rope
5 Sets
1 mins
@8