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BoostcampPNG

8 week cut

by Rachael B.

Program Description

Embark on a transformative journey with the **8 Week Cut** program, designed to help you shed fat while maintaining muscle mass. This 5-day-a-week regimen combines targeted strength training with high-intensity workouts, focusing on compound movements and isolation exercises for maximum efficiency. Each session is crafted to challenge your limits, ensuring you stay motivated and engaged throughout the process. With a full gym at your disposal, you'll have access to a variety of equipment to optimize your performance and results. Get ready to sculpt your physique and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 01:49
  • Last Edited
    Nov 28, 2025 03:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Glutes
13.3%
Hamstrings
12.1%
Abs
11.2%
Upper Back
9.8%
Lats
7.5%
Biceps
5.4%
Lower Back
5.4%
Middle Delts
4.9%
Front Delts
3.9%
Triceps
3.7%
Forearms
2.5%
Rear Delts
2.3%
Stretching
1.9%
Chest
1%
Adductors
0.6%
Abductors
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Hack Squat
5
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Single Leg Press
3
-
4
Leg Press
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Hanging Leg Raise
3
-
8
Dead Bug
3
-
9
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Single Leg Press
3
-
4
Leg Press
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Hanging Leg Raise
3
-
8
Dead Bug
3
-
9
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Single Leg Press
3
-
4
Leg Press
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Hanging Leg Raise
3
-
8
Dead Bug
3
-
9
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Single Leg Press
3
-
4
Leg Press
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Hanging Leg Raise
3
-
8
Dead Bug
3
-
9
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Single Leg Press
3
-
4
Leg Press
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Hanging Leg Raise
3
-
8
Dead Bug
3
-
9
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Single Leg Press
3
-
4
Leg Press
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Hanging Leg Raise
3
-
8
Dead Bug
3
-
9
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Single Leg Press
3
-
4
Leg Press
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Hanging Leg Raise
3
-
8
Dead Bug
3
-
9
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Single Leg Press
3
-
4
Leg Press
3
-
5
Leg Extension
3
-
6
Leg Curl
3
-
7
Hanging Leg Raise
3
-
8
Dead Bug
3
-
9
Abs Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Bicep Curl (Barbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Incline Bench Press (Dumbbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Face Pull
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Lateral Raise (Cable)
3
-
10
Pull-Up (Assisted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Bicep Curl (Barbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Incline Bench Press (Dumbbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Face Pull
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Lateral Raise (Cable)
3
-
10
Pull-Up (Assisted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Bicep Curl (Barbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Incline Bench Press (Dumbbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Face Pull
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Lateral Raise (Cable)
3
-
10
Pull-Up (Assisted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Bicep Curl (Barbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Incline Bench Press (Dumbbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Face Pull
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Lateral Raise (Cable)
3
-
10
Pull-Up (Assisted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Bicep Curl (Barbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Incline Bench Press (Dumbbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Face Pull
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Lateral Raise (Cable)
3
-
10
Pull-Up (Assisted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Bicep Curl (Barbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Incline Bench Press (Dumbbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Face Pull
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Lateral Raise (Cable)
3
-
10
Pull-Up (Assisted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Bicep Curl (Barbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Incline Bench Press (Dumbbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Face Pull
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Lateral Raise (Cable)
3
-
10
Pull-Up (Assisted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Bicep Curl (Barbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Incline Bench Press (Dumbbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Face Pull
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Lateral Raise (Cable)
3
-
10
Pull-Up (Assisted)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Hanging Leg Raise
3
-
4
Reverse Lunge (Barbell)
3
-
5
Hip Thrust (Machine)
3
-
6
Leg Curl
3
-
7
Pull Through (Cable)
3
-
8
Pull-Up (Assisted)
5
-
9
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Hanging Leg Raise
3
-
4
Reverse Lunge (Barbell)
3
-
5
Hip Thrust (Machine)
3
-
6
Leg Curl
3
-
7
Pull Through (Cable)
3
-
8
Pull-Up (Assisted)
5
-
9
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Hanging Leg Raise
3
-
4
Reverse Lunge (Barbell)
3
-
5
Hip Thrust (Machine)
3
-
6
Leg Curl
3
-
7
Pull Through (Cable)
3
-
8
Pull-Up (Assisted)
5
-
9
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Hanging Leg Raise
3
-
4
Reverse Lunge (Barbell)
3
-
5
Hip Thrust (Machine)
3
-
6
Leg Curl
3
-
7
Pull Through (Cable)
3
-
8
Pull-Up (Assisted)
5
-
9
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Hanging Leg Raise
3
-
4
Reverse Lunge (Barbell)
3
-
5
Hip Thrust (Machine)
3
-
6
Leg Curl
3
-
7
Pull Through (Cable)
3
-
8
Pull-Up (Assisted)
5
-
9
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Hanging Leg Raise
3
-
4
Reverse Lunge (Barbell)
3
-
5
Hip Thrust (Machine)
3
-
6
Leg Curl
3
-
7
Pull Through (Cable)
3
-
8
Pull-Up (Assisted)
5
-
9
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Hanging Leg Raise
3
-
4
Reverse Lunge (Barbell)
3
-
5
Hip Thrust (Machine)
3
-
6
Leg Curl
3
-
7
Pull Through (Cable)
3
-
8
Pull-Up (Assisted)
5
-
9
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Hanging Leg Raise
3
-
4
Reverse Lunge (Barbell)
3
-
5
Hip Thrust (Machine)
3
-
6
Leg Curl
3
-
7
Pull Through (Cable)
3
-
8
Pull-Up (Assisted)
5
-
9
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Barbell Row
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Single Arm Iso Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
7
Single Arm Row (Cable)
3
-
8
Single Arm Rear Delt Fly (Cable)
3
-
9
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Barbell Row
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Single Arm Iso Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
7
Single Arm Row (Cable)
3
-
8
Single Arm Rear Delt Fly (Cable)
3
-
9
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Barbell Row
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Single Arm Iso Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
7
Single Arm Row (Cable)
3
-
8
Single Arm Rear Delt Fly (Cable)
3
-
9
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Barbell Row
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Single Arm Iso Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
7
Single Arm Row (Cable)
3
-
8
Single Arm Rear Delt Fly (Cable)
3
-
9
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Barbell Row
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Single Arm Iso Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
7
Single Arm Row (Cable)
3
-
8
Single Arm Rear Delt Fly (Cable)
3
-
9
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Barbell Row
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Single Arm Iso Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
7
Single Arm Row (Cable)
3
-
8
Single Arm Rear Delt Fly (Cable)
3
-
9
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Barbell Row
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Single Arm Iso Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
7
Single Arm Row (Cable)
3
-
8
Single Arm Rear Delt Fly (Cable)
3
-
9
Bicep Curl (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Barbell Row
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Single Arm Iso Row
3
-
5
Lat Pulldown
3
-
6
Seated Row (Cable)
3
-
7
Single Arm Row (Cable)
3
-
8
Single Arm Rear Delt Fly (Cable)
3
-
9
Bicep Curl (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Goblet Squat
3
-
3
Step-Up (Weighted)
3
-
4
Hip Thrust (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Goblet Squat
3
-
3
Step-Up (Weighted)
3
-
4
Hip Thrust (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Goblet Squat
3
-
3
Step-Up (Weighted)
3
-
4
Hip Thrust (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Goblet Squat
3
-
3
Step-Up (Weighted)
3
-
4
Hip Thrust (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Goblet Squat
3
-
3
Step-Up (Weighted)
3
-
4
Hip Thrust (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Goblet Squat
3
-
3
Step-Up (Weighted)
3
-
4
Hip Thrust (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Goblet Squat
3
-
3
Step-Up (Weighted)
3
-
4
Hip Thrust (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Goblet Squat
3
-
3
Step-Up (Weighted)
3
-
4
Hip Thrust (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2
Farmer's Walk (Weighted)
3
-
3
Hanging Leg Raise
3
-
4
Dead Bug
3
-
5
Decline Crunch (Weighted)
3
-
6
Abs Crunch (Weighted)
3
-
7
Stairstepper
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2
Farmer's Walk (Weighted)
3
-
3
Hanging Leg Raise
3
-
4
Dead Bug
3
-
5
Decline Crunch (Weighted)
3
-
6
Abs Crunch (Weighted)
3
-
7
Stairstepper
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2
Farmer's Walk (Weighted)
3
-
3
Hanging Leg Raise
3
-
4
Dead Bug
3
-
5
Decline Crunch (Weighted)
3
-
6
Abs Crunch (Weighted)
3
-
7
Stairstepper
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2
Farmer's Walk (Weighted)
3
-
3
Hanging Leg Raise
3
-
4
Dead Bug
3
-
5
Decline Crunch (Weighted)
3
-
6
Abs Crunch (Weighted)
3
-
7
Stairstepper
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2
Farmer's Walk (Weighted)
3
-
3
Hanging Leg Raise
3
-
4
Dead Bug
3
-
5
Decline Crunch (Weighted)
3
-
6
Abs Crunch (Weighted)
3
-
7
Stairstepper
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2
Farmer's Walk (Weighted)
3
-
3
Hanging Leg Raise
3
-
4
Dead Bug
3
-
5
Decline Crunch (Weighted)
3
-
6
Abs Crunch (Weighted)
3
-
7
Stairstepper
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2
Farmer's Walk (Weighted)
3
-
3
Hanging Leg Raise
3
-
4
Dead Bug
3
-
5
Decline Crunch (Weighted)
3
-
6
Abs Crunch (Weighted)
3
-
7
Stairstepper
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2
Farmer's Walk (Weighted)
3
-
3
Hanging Leg Raise
3
-
4
Dead Bug
3
-
5
Decline Crunch (Weighted)
3
-
6
Abs Crunch (Weighted)
3
-
7
Stairstepper
1
-
Week 1
1 / 8 Weeks
Day 2
1
Overhead Press (Barbell)
3 Sets
-
2
Bicep Curl (Barbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
6 Sets
-
4
Incline Bench Press (Dumbbell)
3 Sets
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
-
6
Face Pull
3 Sets
-
7
Single Arm Tricep Extension (Cable)
3 Sets
-
8
Tricep Rope Push Down (Cable)
3 Sets
-
9
Lateral Raise (Cable)
3 Sets
-
10
Pull-Up (Assisted)
5 Sets
-
Day 1
1
Hack Squat
5 Sets
-
2
Bulgarian Split Squat (Barbell)
3 Sets
-
3
Single Leg Press
3 Sets
-
4
Leg Press
3 Sets
-
5
Leg Extension
3 Sets
-
6
Leg Curl
3 Sets
-
7
Hanging Leg Raise
3 Sets
-
8
Dead Bug
3 Sets
-
9
Abs Crunch (Weighted)
3 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Hanging Leg Raise
3 Sets
-
4
Reverse Lunge (Barbell)
3 Sets
-
5
Hip Thrust (Machine)
3 Sets
-
6
Leg Curl
3 Sets
-
7
Pull Through (Cable)
3 Sets
-
8
Pull-Up (Assisted)
5 Sets
-
9
Farmer's Walk (Weighted)
3 Sets
-
Day 5
1
Hack Squat
5 Sets
-
2
Goblet Squat
3 Sets
-
3
Step-Up (Weighted)
3 Sets
-
4
Hip Thrust (Machine)
3 Sets
-
5
Hyperextension
3 Sets
-
6
Leg Extension
6 Sets
-
Day 6
1
Prowler Push
4 Sets
-
2
Farmer's Walk (Weighted)
3 Sets
-
3
Hanging Leg Raise
3 Sets
-
4
Dead Bug
3 Sets
-
5
Decline Crunch (Weighted)
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-
7
Stairstepper
1 Set
-
Day 4
1
Deadlift (Barbell)
5 Sets
-
2
Barbell Row
3 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Single Arm Iso Row
3 Sets
-
5
Lat Pulldown
3 Sets
-
6
Seated Row (Cable)
3 Sets
-
7
Single Arm Row (Cable)
3 Sets
-
8
Single Arm Rear Delt Fly (Cable)
3 Sets
-
9
Bicep Curl (Machine)
3 Sets
-