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Cut Phase

by ConT
1 athletes joined

Program Description

Body recomposition Build muscle & Loss Fat

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 04, 2025 08:37
  • Last Edited
    Apr 07, 2025 09:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
85%
3
Barbell Row
3
8 reps
RPE 10
4A
Standing Pullover (Cable)
2
15 reps
-
4B
Single Arm High Row (Cable)
2
12 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Bicep Curl (Barbell)
2
8 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
85%
3
Barbell Row
3
8 reps
RPE 10
4A
Standing Pullover (Cable)
2
15 reps
-
4B
Single Arm High Row (Cable)
2
12 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Bicep Curl (Barbell)
2
8 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
85%
3
Barbell Row
3
8 reps
RPE 10
4A
Standing Pullover (Cable)
2
15 reps
-
4B
Single Arm High Row (Cable)
2
12 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Bicep Curl (Barbell)
2
8 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
85%
3
Barbell Row
3
8 reps
RPE 10
4A
Standing Pullover (Cable)
2
15 reps
-
4B
Single Arm High Row (Cable)
2
12 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Bicep Curl (Barbell)
2
8 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
85%
3
Barbell Row
3
8 reps
RPE 10
4A
Standing Pullover (Cable)
2
15 reps
-
4B
Single Arm High Row (Cable)
2
12 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Bicep Curl (Barbell)
2
8 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
85%
3
Barbell Row
3
8 reps
RPE 10
4A
Standing Pullover (Cable)
2
15 reps
-
4B
Single Arm High Row (Cable)
2
12 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Bicep Curl (Barbell)
2
8 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6 reps
6 reps
6 reps
85%
87%
90%
2
Leg Press
3
12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Leg Extension
4
15 reps
RPE 7.5
5
Standing Calf Raise
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6 reps
6 reps
6 reps
85%
87%
90%
2
Leg Press
3
12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Leg Extension
4
15 reps
RPE 7.5
5
Standing Calf Raise
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6 reps
6 reps
6 reps
85%
87%
90%
2
Leg Press
3
12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Leg Extension
4
15 reps
RPE 7.5
5
Standing Calf Raise
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6 reps
6 reps
6 reps
85%
87%
90%
2
Leg Press
3
12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Leg Extension
4
15 reps
RPE 7.5
5
Standing Calf Raise
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6 reps
6 reps
6 reps
85%
87%
90%
2
Leg Press
3
12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Leg Extension
4
15 reps
RPE 7.5
5
Standing Calf Raise
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6 reps
6 reps
6 reps
85%
87%
90%
2
Leg Press
3
12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Leg Extension
4
15 reps
RPE 7.5
5
Standing Calf Raise
6
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
85%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4A
Pec Deck (Machine)
2
12 reps
-
4B
Chest Press (Machine)
2
12 reps
RPE 10
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
85%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4A
Pec Deck (Machine)
2
12 reps
-
4B
Chest Press (Machine)
2
12 reps
RPE 10
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
85%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4A
Pec Deck (Machine)
2
12 reps
-
4B
Chest Press (Machine)
2
12 reps
RPE 10
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
85%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4A
Pec Deck (Machine)
2
12 reps
-
4B
Chest Press (Machine)
2
12 reps
RPE 10
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
85%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4A
Pec Deck (Machine)
2
12 reps
-
4B
Chest Press (Machine)
2
12 reps
RPE 10
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
85%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4A
Pec Deck (Machine)
2
12 reps
-
4B
Chest Press (Machine)
2
12 reps
RPE 10
5
Bench Press (Close Grip)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
85%
90%
2
Lying Leg Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
T-Bar Row
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
85%
6A
Lying Pullover (Cable)
3
10 reps
-
6B
Shrug (Barbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
85%
90%
2
Lying Leg Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
T-Bar Row
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
85%
6A
Lying Pullover (Cable)
3
10 reps
-
6B
Shrug (Barbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
85%
90%
2
Lying Leg Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
T-Bar Row
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
85%
6A
Lying Pullover (Cable)
3
10 reps
-
6B
Shrug (Barbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
85%
90%
2
Lying Leg Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
T-Bar Row
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
85%
6A
Lying Pullover (Cable)
3
10 reps
-
6B
Shrug (Barbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
85%
90%
2
Lying Leg Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
T-Bar Row
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
85%
6A
Lying Pullover (Cable)
3
10 reps
-
6B
Shrug (Barbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
85%
90%
2
Lying Leg Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
T-Bar Row
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
85%
6A
Lying Pullover (Cable)
3
10 reps
-
6B
Shrug (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
85%
1B
Behind The Back Lateral Raise (Cable)
3
15 reps
-
2
Shoulder Press (Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Rear Delt Fly (Cable)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6A
Skull Crusher (Barbell)
2
12 reps
-
6B
Tricep Kickback
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
85%
1B
Behind The Back Lateral Raise (Cable)
3
15 reps
-
2
Shoulder Press (Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Rear Delt Fly (Cable)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6A
Skull Crusher (Barbell)
2
12 reps
-
6B
Tricep Kickback
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
85%
1B
Behind The Back Lateral Raise (Cable)
3
15 reps
-
2
Shoulder Press (Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Rear Delt Fly (Cable)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6A
Skull Crusher (Barbell)
2
12 reps
-
6B
Tricep Kickback
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
85%
1B
Behind The Back Lateral Raise (Cable)
3
15 reps
-
2
Shoulder Press (Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Rear Delt Fly (Cable)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6A
Skull Crusher (Barbell)
2
12 reps
-
6B
Tricep Kickback
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
85%
1B
Behind The Back Lateral Raise (Cable)
3
15 reps
-
2
Shoulder Press (Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Rear Delt Fly (Cable)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6A
Skull Crusher (Barbell)
2
12 reps
-
6B
Tricep Kickback
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
85%
1B
Behind The Back Lateral Raise (Cable)
3
15 reps
-
2
Shoulder Press (Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Rear Delt Fly (Cable)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6A
Skull Crusher (Barbell)
2
12 reps
-
6B
Tricep Kickback
2
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
85%
3
Barbell Row
3 Sets
8 Reps
@10
4A
Standing Pullover (Cable)
2 Sets
15 Reps
-
4B
Single Arm High Row (Cable)
2 Sets
12 Reps
@8
5A
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
-
5B
Bicep Curl (Barbell)
2 Sets
8 Reps
-
6A
Face Pull
3 Sets
15 Reps
-
6B
Hammer Curl (Cable)
2 Sets
12 Reps
-
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
85%
87%
90%
2
Leg Press
3 Sets
12 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
4
Leg Extension
4 Sets
15 Reps
@7.5
5
Standing Calf Raise
6 Sets
20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
85%
2
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4A
Pec Deck (Machine)
2 Sets
12 Reps
-
4B
Chest Press (Machine)
2 Sets
12 Reps
@10
5
Bench Press (Close Grip)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
85%
90%
2
Lying Leg Curl
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
T-Bar Row
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
2 Sets
10 Reps
85%
6A
Lying Pullover (Cable)
3 Sets
10 Reps
-
6B
Shrug (Barbell)
3 Sets
12 Reps
@10
Day 5
1A
Behind-The-Neck Press (Smith Machine)
3 Sets
6-8 Reps
85%
1B
Behind The Back Lateral Raise (Cable)
3 Sets
15 Reps
-
2
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
3A
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
3B
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4B
Preacher Curl (Barbell)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
6A
Skull Crusher (Barbell)
2 Sets
12 Reps
-
6B
Tricep Kickback
2 Sets
20 Reps
-