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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
    Jun 18, 2025 09:09

Summary

Unlock your strength with the Push Pull Cut program, a dynamic 8-week journey designed for serious lifters. Committing just 4 days a week, you'll engage in a balanced mix of push, pull, and cut workouts, focusing on compound movements like Power Snatches and Deadlifts to build explosive strength and muscle definition. Each session combines barbell and bodyweight exercises to maximize your gains while enhancing functional fitness. Get ready to transform your physique and elevate your performance!
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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
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