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
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJun 15, 2025 06:39
- Last EditedJun 15, 2025 08:04
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
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
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
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 Raise3 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 Rope5 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 Pulldown3 Sets
8-12 Reps
@7-10
3
Seated Dumbbell Curl3 Sets
8-12 Reps
@7-9
4A
Landmine Oblique Twist3 Sets
16 Reps
@8
4B
Dip (Weighted)3 Sets
AMRAP
@7-10
5
Jump Rope5 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 Press3 Sets
10-12 Reps
@6.5-9
4A
Abs Crunch (Machine)3 Sets
20 Reps
@10
4B
Leg Extension3 Sets
10 Reps
@8
5A
Abs Crunch (Weighted)3 Sets
10 Reps
@7-10
5B
Jump Rope5 Sets
1 mins
@8