logo
BoostcampPNG
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
down_app
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
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
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 2
1
Power Clean
4 Sets
5 Reps
@7
2
Plank
3 Sets
1.5 mins
@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
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
Day 2
1
Power Clean
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 (Barbell)
3 Sets
3 Reps
@9
2
Front Squat (Barbell)
3 Sets
8 Reps
@7
3
High Pull
3 Sets
8 Reps
@7
4
Military Press (Barbell)
3 Sets
3 Reps
@9
5
Incline Bench Press (Barbell)
3 Sets
3 Reps
@9
6
Bench Press (Close Grip)
3 Sets
8 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
2
Barbell Row
4 Sets
5 Reps
@9
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Step-Up (Weighted)
3 Sets
8 Reps
@7
Day 3
1
Power Clean
2 Sets
3 Sets
5 Reps
3 Reps
@7
@8
2A
Hanging Leg Raise
2 Sets
20 Reps
@7
2B
Sit Up
2 Sets
25 Reps
@7
2C
Lying Leg Raise
2 Sets
20 Reps
@7
2D
Lateral Med Ball Slam
2 Sets
10 Reps
@7
2E
V-Up
2 Sets
20 Reps
@7
Day 4
1
Leg Extension
3 Sets
15 Reps
@6
2
Leg Curl
3 Sets
15 Reps
@6
3
Back Extension
3 Sets
15 Reps
@6
4
Lat Pulldown
3 Sets
15 Reps
@6
5
Seated Row (Cable)
3 Sets
15 Reps
@6
6
Chest Press (Machine)
3 Sets
15 Reps
@6
7
Chest Fly (Cable)
3 Sets
15 Reps
@6
8
V-Handle Tricep Pushdown (Cable)
2 Sets
25 Reps
@6
9
Tricep Kickback
2 Sets
20 Reps
@6
10
Alternating Dumbbell Curl
2 Sets
25 Reps
@6
11
Preacher Curl (Barbell)
2 Sets
20 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@9
2
Front Squat (Barbell)
3 Sets
8 Reps
@7
3
High Pull
3 Sets
8 Reps
@7
4
Military Press (Barbell)
3 Sets
3 Reps
@9
5
Incline Bench Press (Barbell)
3 Sets
3 Reps
@9
6
Bench Press (Close Grip)
3 Sets
8 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
2
Barbell Row
4 Sets
5 Reps
@9
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Step-Up (Weighted)
3 Sets
8 Reps
@7
Day 4
1
Leg Extension
3 Sets
15 Reps
@6
2
Leg Curl
3 Sets
15 Reps
@6
3
Back Extension
3 Sets
15 Reps
@6
4
Lat Pulldown
3 Sets
15 Reps
@6
5
Seated Row (Cable)
3 Sets
15 Reps
@6
6
Chest Press (Machine)
3 Sets
15 Reps
@6
7
Chest Fly (Cable)
3 Sets
15 Reps
@6
8
V-Handle Tricep Pushdown (Cable)
2 Sets
25 Reps
@6
9
Tricep Kickback
2 Sets
20 Reps
@6
10
Alternating Dumbbell Curl
2 Sets
25 Reps
@6
11
Preacher Curl (Barbell)
2 Sets
20 Reps
@6
Day 3
1
Power Snatch
2 Sets
3 Sets
5 Reps
3 Reps
@7
@8
2A
Hanging Leg Raise
2 Sets
20 Reps
@7
2B
Sit Up
2 Sets
25 Reps
@7
2C
Lying Leg Raise
2 Sets
20 Reps
@7
2D
Lateral Med Ball Slam
2 Sets
10 Reps
@7
2E
V-Up
2 Sets
20 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@9
2
Front Squat (Barbell)
3 Sets
8 Reps
@7
3
High Pull
3 Sets
8 Reps
@7
4
Military Press (Barbell)
3 Sets
3 Reps
@9
5
Incline Bench Press (Barbell)
3 Sets
3 Reps
@9
6
Bench Press (Close Grip)
3 Sets
8 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
2
Barbell Row
4 Sets
5 Reps
@9
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Step-Up (Weighted)
3 Sets
8 Reps
@7
Day 3
1
Power Clean
2 Sets
3 Sets
5 Reps
3 Reps
@7
@8
2A
Hanging Leg Raise
2 Sets
20 Reps
@7
2B
Sit Up
2 Sets
25 Reps
@7
2C
Lying Leg Raise
2 Sets
20 Reps
@7
2D
Lateral Med Ball Slam
2 Sets
10 Reps
@7
2E
V-Up
2 Sets
20 Reps
@7
Day 4
1
Leg Extension
3 Sets
15 Reps
@6
2
Leg Curl
3 Sets
15 Reps
@6
3
Back Extension
3 Sets
15 Reps
@6
4
Lat Pulldown
3 Sets
15 Reps
@6
5
Seated Row (Cable)
3 Sets
15 Reps
@6
6
Chest Press (Machine)
3 Sets
15 Reps
@6
7
Chest Fly (Cable)
3 Sets
15 Reps
@6
8
V-Handle Tricep Pushdown (Cable)
2 Sets
25 Reps
@6
9
Tricep Kickback
2 Sets
20 Reps
@6
10
Alternating Dumbbell Curl
2 Sets
25 Reps
@6
11
Preacher Curl (Barbell)
2 Sets
20 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@9
2
Front Squat (Barbell)
3 Sets
8 Reps
@7
3
High Pull
3 Sets
8 Reps
@7
4
Military Press (Barbell)
3 Sets
3 Reps
@9
5
Incline Bench Press (Barbell)
3 Sets
3 Reps
@9
6
Bench Press (Close Grip)
3 Sets
8 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
2
Barbell Row
4 Sets
5 Reps
@9
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Step-Up (Weighted)
3 Sets
8 Reps
@7
Day 3
1
Power Snatch
2 Sets
3 Sets
5 Reps
3 Reps
@7
@8
2A
Hanging Leg Raise
2 Sets
20 Reps
@7
2B
Sit Up
2 Sets
25 Reps
@7
2C
Lying Leg Raise
2 Sets
20 Reps
@7
2D
Lateral Med Ball Slam
2 Sets
10 Reps
@7
2E
V-Up
2 Sets
20 Reps
@7
Day 4
1
Leg Extension
3 Sets
15 Reps
@6
2
Leg Curl
3 Sets
15 Reps
@6
3
Back Extension
3 Sets
15 Reps
@6
4
Lat Pulldown
3 Sets
15 Reps
@6
5
Seated Row (Cable)
3 Sets
15 Reps
@6
6
Chest Press (Machine)
3 Sets
15 Reps
@6
7
Chest Fly (Cable)
3 Sets
15 Reps
@6
8
V-Handle Tricep Pushdown (Cable)
2 Sets
25 Reps
@6
9
Tricep Kickback
2 Sets
20 Reps
@6
10
Alternating Dumbbell Curl
2 Sets
25 Reps
@6
11
Preacher Curl (Barbell)
2 Sets
20 Reps
@6