8 week cut
Sculpt your physique and unveil your best self in just 8 weeks—dedicate 5 days a week to transform your body and boost your confidence.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 0 reps |
| 2 | Bicep Curl (Barbell) | 3 | 0 reps |
| 3 | Lateral Raise (Dumbbell) | 6 | 0 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 6 | Face Pull | 3 | 0 reps |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 0 reps |
| 8 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 9 | Lateral Raise (Cable) | 3 | 0 reps |
| 10 | Pull-Up (Assisted) | 5 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 5 | 0 reps |
| 2 | Bulgarian Split Squat (Barbell) | 3 | 0 reps |
| 3 | Single Leg Press | 3 | 0 reps |
| 4 | Leg Press | 3 | 0 reps |
| 5 | Leg Extension | 3 | 0 reps |
| 6 | Leg Curl | 3 | 0 reps |
| 7 | Hanging Leg Raise | 3 | 0 reps |
| 8 | Dead Bug | 3 | 0 reps |
| 9 | Abs Crunch (Weighted) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 5 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 3 | Hanging Leg Raise | 3 | 0 reps |
| 4 | Reverse Lunge (Barbell) | 3 | 0 reps |
| 5 | Hip Thrust (Machine) | 3 | 0 reps |
| 6 | Leg Curl | 3 | 0 reps |
| 7 | Pull Through (Cable) | 3 | 0 reps |
| 8 | Pull-Up (Assisted) | 5 | 0 reps |
| 9 | Farmer's Walk (Weighted) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 5 | 0 reps |
| 2 | Goblet Squat | 3 | 0 reps |
| 3 | Step-Up (Weighted) | 3 | 0 reps |
| 4 | Hip Thrust (Machine) | 3 | 0 reps |
| 5 | Hyperextension | 3 | 0 reps |
| 6 | Leg Extension | 6 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Prowler Push | 4 | 0 min |
| 2 | Farmer's Walk (Weighted) | 3 | 0 reps |
| 3 | Hanging Leg Raise | 3 | 0 reps |
| 4 | Dead Bug | 3 | 0 reps |
| 5 | Decline Crunch (Weighted) | 3 | 0 reps |
| 6 | Abs Crunch (Weighted) | 3 | 0 reps |
| 7 | Stairstepper | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 0 reps |
| 2 | Barbell Row | 3 | 0 reps |
| 3 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 4 | Single Arm Iso Row | 3 | 0 reps |
| 5 | Lat Pulldown | 3 | 0 reps |
| 6 | Seated Row (Cable) | 3 | 0 reps |
| 7 | Single Arm Row (Cable) | 3 | 0 reps |
| 8 | Single Arm Rear Delt Fly (Cable) | 3 | 0 reps |
| 9 | Bicep Curl (Machine) | 3 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 8 week cut is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.
8 week cut is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
8 week cut 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
