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Push Pull Cut

by Ash Thomas

Program Description

Weight training program during a cut. A hybrid powerlifting program to maintain strength

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2024 01:51
  • Last Edited
    Jul 01, 2024 04:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Low Bar)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Walking Lunge
3
8 reps
RPE 7
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 7
RPE 9
4
Kettlebell Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Push Up
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Walking Lunge
3
8 reps
RPE 7
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 7
RPE 9
4
Kettlebell Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Push Up
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Walking Lunge
3
8 reps
RPE 7
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 7
RPE 9
4
Kettlebell Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Push Up
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Walking Lunge
3
8 reps
RPE 7
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 7
RPE 9
4
Kettlebell Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Push Up
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
High Pull
3
8 reps
RPE 7
4
Military Press (Barbell)
3
3 reps
RPE 9
5
Incline Bench Press (Barbell)
3
3 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
High Pull
3
8 reps
RPE 7
4
Military Press (Barbell)
3
3 reps
RPE 9
5
Incline Bench Press (Barbell)
3
3 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
High Pull
3
8 reps
RPE 7
4
Military Press (Barbell)
3
3 reps
RPE 9
5
Incline Bench Press (Barbell)
3
3 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
High Pull
3
8 reps
RPE 7
4
Military Press (Barbell)
3
3 reps
RPE 9
5
Incline Bench Press (Barbell)
3
3 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
4
5 reps
RPE 7
2
Plank
3
1.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
RPE 7
2
Plank
3
1.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
4
5 reps
RPE 7
2
Plank
3
1.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
RPE 7
2
Plank
3
1.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 7
2
Barbell Row
4
5 reps
RPE 9
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 7
2
Barbell Row
4
5 reps
RPE 9
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 7
2
Barbell Row
4
5 reps
RPE 9
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 7
2
Barbell Row
4
5 reps
RPE 9
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 6
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
4
Hang Clean
4
5 reps
RPE 7
5
Bicep Curl (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 6
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
4
Hang Clean
4
5 reps
RPE 7
5
Bicep Curl (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 6
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
4
Hang Clean
4
5 reps
RPE 7
5
Bicep Curl (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 6
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
4
Hang Clean
4
5 reps
RPE 7
5
Bicep Curl (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
3
5 reps
3 reps
RPE 7
RPE 8
2A
Hanging Leg Raise
2
20 reps
RPE 7
2B
Sit Up
2
25 reps
RPE 7
2C
Lying Leg Raise
2
20 reps
RPE 7
2D
Lateral Med Ball Slam
2
10 reps
RPE 7
2E
V-Up
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
2
3
5 reps
3 reps
RPE 7
RPE 8
2A
Hanging Leg Raise
2
20 reps
RPE 7
2B
Sit Up
2
25 reps
RPE 7
2C
Lying Leg Raise
2
20 reps
RPE 7
2D
Lateral Med Ball Slam
2
10 reps
RPE 7
2E
V-Up
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
3
5 reps
3 reps
RPE 7
RPE 8
2A
Hanging Leg Raise
2
20 reps
RPE 7
2B
Sit Up
2
25 reps
RPE 7
2C
Lying Leg Raise
2
20 reps
RPE 7
2D
Lateral Med Ball Slam
2
10 reps
RPE 7
2E
V-Up
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
2
3
5 reps
3 reps
RPE 7
RPE 8
2A
Hanging Leg Raise
2
20 reps
RPE 7
2B
Sit Up
2
25 reps
RPE 7
2C
Lying Leg Raise
2
20 reps
RPE 7
2D
Lateral Med Ball Slam
2
10 reps
RPE 7
2E
V-Up
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
5 reps
RPE 7
2A
Hanging Leg Raise
4
10 reps
RPE 7
2B
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
2C
Oblique Crunch
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
5 reps
RPE 7
2A
Hanging Leg Raise
4
10 reps
RPE 7
2B
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
2C
Oblique Crunch
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
5 reps
RPE 7
2A
Hanging Leg Raise
4
10 reps
RPE 7
2B
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
2C
Oblique Crunch
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
5 reps
RPE 7
2A
Hanging Leg Raise
4
10 reps
RPE 7
2B
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
2C
Oblique Crunch
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Back Extension
3
15 reps
RPE 6
4
Lat Pulldown
3
15 reps
RPE 6
5
Seated Row (Cable)
3
15 reps
RPE 6
6
Chest Press (Machine)
3
15 reps
RPE 6
7
Chest Fly (Cable)
3
15 reps
RPE 6
8
V-Handle Tricep Pushdown (Cable)
2
25 reps
RPE 6
9
Tricep Kickback
2
20 reps
RPE 6
10
Alternating Dumbbell Curl
2
25 reps
RPE 6
11
Preacher Curl (Barbell)
2
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Back Extension
3
15 reps
RPE 6
4
Lat Pulldown
3
15 reps
RPE 6
5
Seated Row (Cable)
3
15 reps
RPE 6
6
Chest Press (Machine)
3
15 reps
RPE 6
7
Chest Fly (Cable)
3
15 reps
RPE 6
8
V-Handle Tricep Pushdown (Cable)
2
25 reps
RPE 6
9
Tricep Kickback
2
20 reps
RPE 6
10
Alternating Dumbbell Curl
2
25 reps
RPE 6
11
Preacher Curl (Barbell)
2
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Back Extension
3
15 reps
RPE 6
4
Lat Pulldown
3
15 reps
RPE 6
5
Seated Row (Cable)
3
15 reps
RPE 6
6
Chest Press (Machine)
3
15 reps
RPE 6
7
Chest Fly (Cable)
3
15 reps
RPE 6
8
V-Handle Tricep Pushdown (Cable)
2
25 reps
RPE 6
9
Tricep Kickback
2
20 reps
RPE 6
10
Alternating Dumbbell Curl
2
25 reps
RPE 6
11
Preacher Curl (Barbell)
2
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Back Extension
3
15 reps
RPE 6
4
Lat Pulldown
3
15 reps
RPE 6
5
Seated Row (Cable)
3
15 reps
RPE 6
6
Chest Press (Machine)
3
15 reps
RPE 6
7
Chest Fly (Cable)
3
15 reps
RPE 6
8
V-Handle Tricep Pushdown (Cable)
2
25 reps
RPE 6
9
Tricep Kickback
2
20 reps
RPE 6
10
Alternating Dumbbell Curl
2
25 reps
RPE 6
11
Preacher Curl (Barbell)
2
20 reps
RPE 6
Week 1
1 / 8 Weeks
Day 2
1
Power Snatch
4 Sets
5 Reps
@7
2
Plank
3 Sets
1.5 mins
@7
Day 3
1
Pull-Up (Bodyweight)
4 Sets
6 Reps
@6
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
@6
@7
@8
@8
4
Hang Clean
4 Sets
5 Reps
@7
5
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
Day 4
1
Split Jerk
4 Sets
5 Reps
@7
2A
Hanging Leg Raise
4 Sets
10 Reps
@7
2B
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@7
2C
Oblique Crunch
4 Sets
10 Reps
@7
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
@7
@7
@7
@7
2
Walking Lunge
3 Sets
8 Reps
@7
3
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
@6
@7
@7
@9
4
Kettlebell Press
3 Sets
10 Reps
@7
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
@6
@8
@8
@9
6
Push Up
3 Sets
25 Reps
@6