Cutting - no Legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 2 | Bench Press (Dumbbell) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 3 | Chest Fly (Dumbbell) | 3 | 10–15 reps | — |
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 5 | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | — |
| 6 | JM Press (Smith Machine) | 3 | 8–12 reps | — |
| 7 | Seated Dip (Machine) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 8 | French Press | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 2 | Wide Grip Lat Pulldown | 3 | 8–12 reps | — |
| 3 | Preacher Curl (Barbell) | 3 | 8–12 reps | — |
| 4 | Bicep Curl (EZ Bar) | 1 | 20 reps | @9–10 |
| Superset | ||||
| 5A | Bayesian Curl | 3 | 8–12 reps | — |
| 5B | Abs Crunch (Weighted) | 3 | 12–16 reps | — |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps | — |
| 7 | Hip Adductor (Machine) | 2 | 12–16 reps | — |
| 8 | Hip Abductor (Machine) | 2 | 12–16 reps | — |
| 9 | Seated Hamstring Curl | 3 | 8–12 reps | — |
| 10 | Hip Adductor (Machine) | 2 | 12–16 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | AD Press (Smith Machine) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 2 | Lu Raise | 3 | 10–20 reps | @9–10 |
| Superset | ||||
| 3A | Reverse Pec Deck | 3 | 8–12 reps | — |
| 3B | Dead Hang | 3 | AMRAP | — |
| 4 | Cardio | 1 | 40–60 min | — |
| Superset | ||||
| 5A | Standing Calf Raise | 3 | 12–16 reps | — |
| 5B | Stretching | 3 | 1 min | — |
| 5C | Knee Raise (Captain's Chair) | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 5 reps | @9–10 |
| 1 | 5 reps | @7–8 | ||
| 1 | 10 reps | @9–10 | ||
| 2 | Chin-Up (Bodyweight) | 3 | AMRAP | — |
| 3 | Pull-Up (Assisted) | 1 | 20 reps | @9–10 |
| Superset | ||||
| 4A | Incline Chest Press (Machine) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 4B | Chest Supported Row (Dumbbell) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 5 | Bicep Curl (Barbell) | 1 | 8–12 reps | @5–6 |
| 1 | 8–12 reps | @7–8 | ||
| 1 | 8–12 reps | @9–10 | ||
| 6 | Hammer Curl | 3 | 8–12 reps | — |
| 7 | Dumbbell Bench Pullover | 3 | 8–12 reps | — |
| 8 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 40–60 min |
| 2 | Abs Crunch (Weighted) | 3 | 8–12 reps |
| 3 | Oblique Crunch | 2 | AMRAP |
| 4 | Reverse Abs Crunch (Bodyweight) | 3 | AMRAP |
| 5 | Seated Calf Raise | 3 | 8–12 reps |
| 6 | High Row | 3 | 8–12 reps |
| 7 | Bayesian Curl | 3 | 8–12 reps |
| Superset | |||
| 8A | Dead Hang | 3 | AMRAP |
| 8B | Kettlebell Halo | 3 | 20–30 reps |
| 8C | Deficit Push Up | 3 | 15–20 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Cutting - no Legs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. 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.
Cutting - no Legs 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cutting - no Legs 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.
Get started
