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BoostcampPNG

2026 Cutting Program by student aesthetics PL

by Iwo Górski

Program Description

As university can get in the way with training. This program was made to alter that

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2026 10:46
  • Last Edited
    Mar 09, 2026 08:04
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.1%
Upper Back
10%
Biceps
10%
Middle Delts
10%
Triceps
8.9%
Lats
8.9%
Chest
6.7%
Rear Delts
6.7%
Abs
6.7%
Quadriceps
4.4%
Glutes
4.4%
Hamstrings
4.4%
Lower Back
3.3%
Forearms
3.3%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Hanging Leg Raise
1
7-9 reps
RPE 9
6B
Cable Crunch
1
7-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Hanging Leg Raise
1
7-9 reps
RPE 9
6B
Cable Crunch
1
7-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Hanging Leg Raise
1
7-9 reps
RPE 9
6B
Cable Crunch
1
7-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yates Row
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
2
Chest Supported Lateral Raise
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yates Row
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
2
Chest Supported Lateral Raise
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yates Row
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
2
Chest Supported Lateral Raise
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4A
Tricep Rope Push Down (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5A
Alternating Dumbbell Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5B
Overhead Tricep Extension (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4A
Tricep Rope Push Down (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5A
Alternating Dumbbell Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5B
Overhead Tricep Extension (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4A
Tricep Rope Push Down (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5A
Alternating Dumbbell Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5B
Overhead Tricep Extension (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9
@10
2
Wide Grip Pull-Up
2 Sets
AMRAP
@10
3
Lateral Raise (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9
@10
5
Chest Fly (Machine)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
6A
Hanging Leg Raise
1 Set
7-9 Reps
@9
6B
Cable Crunch
1 Set
7-9 Reps
@10
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-7 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
@8
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
4B
Incline Curl (Dumbbell)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
5A
Alternating Dumbbell Curl
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
Day 2
1
Yates Row
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
2
Chest Supported Lateral Raise
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
3
Wide Grip Pull-Up
2 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10