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Cutting Programme

by Joe P.
4 athletes joined
4.0
(1 rating)

Program Description

Following a calorie deficit after a bulk and strong exercise to ensure all of that stubborn weight drops off! This programme will be most successful if: - You remain in a calorie deficit of at least 500 kcal - You push yourself to failure for every single set - You get in at least 30 minutes of cardio and 10000 steps per day

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2024 04:15
  • Last Edited
    Jun 18, 2025 10:25

Summary

Embark on a transformative 10-week Cutting Programme designed to help you shed fat while maintaining muscle mass. This structured plan features three workouts per week, focusing on a balanced mix of push, pull, and leg exercises, utilizing a full gym setup. Each session incorporates a variety of compound and isolation movements, ensuring you maximize your strength and endurance. Get ready to sculpt your physique and achieve your fitness goals with a blend of targeted resistance training and cardio!
Muscle Engagement
Front
Back
MuscleSet
Abs
17.6%
Quadriceps
10.8%
Upper Back
9.7%
Triceps
8.5%
Biceps
7.4%
Middle Delts
6.8%
Front Delts
6.3%
Chest
5.7%
Calves
5.7%
Lats
5.1%
Hamstrings
4%
Forearms
3.4%
Rear Delts
3.4%
Cardio
2.8%
Glutes
1.7%
Lower Back
1.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10-12 reps
RPE 10
2
Lateral Raise (Cable)
2
12-15 reps
RPE 10
3
Katana Extension
2
12-15 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10-12 reps
RPE 10
2
Lateral Raise (Cable)
2
12-15 reps
RPE 10
3
Katana Extension
2
12-15 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10-12 reps
RPE 10
2
Lateral Raise (Cable)
2
12-15 reps
RPE 10
3
Katana Extension
2
12-15 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10-12 reps
RPE 10
2
Lateral Raise (Cable)
2
12-15 reps
RPE 10
3
Katana Extension
2
12-15 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10-12 reps
RPE 10
2
Lateral Raise (Cable)
2
12-15 reps
RPE 10
3
Katana Extension
2
12-15 reps
RPE 10
4
Abs Crunch (Weighted)
2
20 reps
RPE 8
5
Treadmill
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-12 reps
RPE 10
2
Bayesian Curl
2
10-12 reps
RPE 10
3
Wrist Curl (Cable)
2
12-15 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-12 reps
RPE 10
2
Bayesian Curl
2
10-12 reps
RPE 10
3
Wrist Curl (Cable)
2
12-15 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-12 reps
RPE 10
2
Bayesian Curl
2
10-12 reps
RPE 10
3
Wrist Curl (Cable)
2
12-15 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-12 reps
RPE 10
2
Bayesian Curl
2
10-12 reps
RPE 10
3
Wrist Curl (Cable)
2
12-15 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-12 reps
RPE 10
2
Bayesian Curl
2
10-12 reps
RPE 10
3
Wrist Curl (Cable)
2
12-15 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
4
Cable Crunch
2
20 reps
RPE 8
5
Stairmaster
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Shrug (Dumbbell)
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Shrug (Dumbbell)
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Shrug (Dumbbell)
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Shrug (Dumbbell)
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Shrug (Dumbbell)
2
10-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Abs Crunch (Machine)
2
20 reps
RPE 8
5
Cardio
1
30 mins
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
4
Abs Crunch (Weighted)
2 Sets
20 Reps
@8
5
Treadmill
1 Set
30 mins
@8
Day 2
1
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@10
2
Bayesian Curl
2 Sets
10-12 Reps
@10
3
Wrist Curl (Cable)
2 Sets
12-15 Reps
@10
4
Cable Crunch
2 Sets
20 Reps
@8
5
Stairmaster
1 Set
30 mins
@8
Day 3
1
Leg Extension
2 Sets
10-12 Reps
@10
2
Leg Curl
2 Sets
10-12 Reps
@10
3
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@10
4
Abs Crunch (Machine)
2 Sets
20 Reps
@8
5
Cardio
1 Set
30 mins
@8