Cutting Ring Upper/Lower

by Zuryx REC

Program Description

Cut

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 07, 2025 05:30
  • Last Edited
    Jul 10, 2025 01:20

Summary

Transform your physique with the Cutting Ring Upper/Lower program, a comprehensive 12-week training plan designed for serious lifters. Comprising four sessions per week, this program expertly alternates between upper and lower body workouts, integrating a mix of compound lifts and targeted isolation exercises to maximize fat loss while preserving muscle. Expect to engage in supersets and cardio sessions that push your limits and enhance endurance. Equip yourself with a full gym and get ready to sculpt your body like never before!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Tricep Extension (Cable)
2
10 reps
-
2B
Bicep Curl (Cable)
2
10 reps
-
3
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Ring Flys
3
8 reps
-
2A
Seal Row
2
10 reps
-
2B
Ring Dip
2
10 reps
-
3A
Tricep Extension (Cable)
2
10 reps
-
3B
Bicep Curl (Cable)
2
10 reps
-
4
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
3
-
3A
Cable Crunch
3
-
3B
Lateral Raise (Dumbbell)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Tricep Extension (Cable)
2
-
2B
Hammer Curl (Cable)
2
-
3
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Weighted wide Pullup
3
-
2A
Pec Deck (Machine)
2
-
2B
Seated Row (Cable)
2
-
3A
Tricep Extension (Cable)
2
-
3B
Hammer Curl (Cable)
2
-
4
Cardio (Zone 2)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2A
Leg Extension
2
-
2B
Reverse Pec Deck
2
-
3
Reaching Situp
3
-
4
Cardio (Zone 2)
1
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Leg Extension
3 Sets
-
3A
Cable Crunch
3 Sets
-
3B
Lateral Raise (Dumbbell)
2 Sets
-
4
Cardio (Zone 2)
1 Set
30 Reps
-
Day 4
1
Lying Leg Curl
3 Sets
-
2A
Leg Extension
2 Sets
-
2B
Reverse Pec Deck
2 Sets
-
3
Reaching Situp
3 Sets
-
4
Cardio (Zone 2)
1 Set
-
Day 1
1A
Pull-Up (Weighted)
3 Sets
8 Reps
-
1B
Ring Flys
3 Sets
8 Reps
-
2A
Tricep Extension (Cable)
2 Sets
10 Reps
-
2B
Bicep Curl (Cable)
2 Sets
10 Reps
-
3
Cardio (Zone 2)
1 Set
-
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
-
1B
Weighted wide Pullup
3 Sets
-
2A
Tricep Extension (Cable)
2 Sets
-
2B
Hammer Curl (Cable)
2 Sets
-
3
Cardio (Zone 2)
1 Set
30 Reps
-