Summer 2026 Cut Program
Get cut for the summer!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Fly Choice (DB, Cable, Pec Dec) | 3 | 10–15 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps |
| 4 | Tricep Rope Push Down (Cable) | 4 | 12–14 reps |
| 5 | Weighted Dips | 4 | 10–15 reps |
| 6 | Abs: 3 Rds: x25 Full Situps, 1 Min Front Plank, x15 Star Crunches (No Rest) | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | BB Back Squat | 5 | 5 reps |
| 2 | RDL Choice (BB / DB) | 3 | 10–12 reps |
| 3 | Bulgarian Choice (DB / Smith) | 3 | 10–12 reps |
| 4 | Standing Calf Raises | 4 | 12–15 reps |
| 5 | Abs: 2 Rds: x25 Weighted Decline Situps, x10 Weighted Hanging Leg Raises, x25 Heels to Heaven, x10 Russian Twist | 2 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | BB Row | 5 | 8 reps |
| 2 | DB Shoulder Press | 4 | 8–10 reps |
| 3 | Lat Choice (Lat Pull, Hammer, DB / Cable Pullover) | 4 | 10–12 reps |
| 4 | Seated DB Lateral Raises | 4 | 10–12 reps |
| 5 | Back Extensions | 3 | 15 reps |
| 6 | Delt Flys | 2 | 15 reps |
| 7 | Abs: 3 Rds: 50 Full Situps, 2 min SB Perfect plank (No Rest) | 3 | 50 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 1km Row | 1 | AMRAP | @9 |
| 2 | Thruster (Barbell) | 1 | 50 reps | @9 |
| 3 | 1km Row | 1 | AMRAP | @9 |
| 4 | Push Up | 1 | 50 reps | @9 |
| 1 | 40 reps | @9 | ||
| 1 | 30 reps | @9 | ||
| 1 | 20 reps | @9 | ||
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Smith Machine Incline Press | 5 | 6–8 reps |
| 2 | Weighted Pull Ups | 4 | 5–10 reps |
| 3 | DB Arnold Press | 3 | 8–10 reps |
| 4 | DB Concentration Curls | 4 | AMRAP |
| 5 | DB Hammer Curls | 4 | 10–12 reps |
| 6 | Abs: 4x25 Hammer Abs SS with 4x25 Bucks | 4 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat Choice (Smith / Regular) | 5 | 8–10 reps |
| 2 | Leg Press | 4 | 8–10 reps |
| 3 | Walking Lung Choice (DB / BB) | 3 | 8–10 reps |
| 4 | Hip Abductor Choice | 3 | 10–12 reps |
| 5 | Hip Adductor Choice | 2 | 10–12 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Summer 2026 Cut Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Summer 2026 Cut Program is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Summer 2026 Cut Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
