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Boris Cut v2

by Nikola T.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2026 03:51
  • Last Edited
    Mar 20, 2026 05:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Biceps
12.7%
Upper Back
9%
Lats
9%
Chest
8%
Front Delts
8%
Hamstrings
7.4%
Quadriceps
7.4%
Abs
7.4%
Glutes
4.9%
Forearms
4.1%
Middle Delts
3.3%
Lower Back
2.5%
Rear Delts
1.6%
Calves
1.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Partial Row (Dumbbell)
2
5-10 reps
-
5A
Tricep Extension (Machine)
2
5-8 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
70%
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Partial Row (Dumbbell)
2
5-10 reps
-
5A
Tricep Extension (Machine)
2
5-8 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
80%
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Partial Row (Dumbbell)
2
5-10 reps
-
5A
Tricep Extension (Machine)
2
5-8 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-6 reps
85%
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Partial Row (Dumbbell)
2
5-10 reps
-
5A
Tricep Extension (Machine)
2
5-8 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8-9
3A
Leg Extension
3
10-15 reps
RPE 10
3B
Calf Raise (Machine)
2
AMRAP
-
4
Leg Curl
3
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8-9
3A
Leg Extension
3
10-15 reps
RPE 10
3B
Calf Raise (Machine)
2
AMRAP
-
4
Leg Curl
3
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8-9
3A
Leg Extension
3
10-15 reps
RPE 10
3B
Calf Raise (Machine)
2
AMRAP
-
4
Leg Curl
3
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8-9
3A
Leg Extension
3
10-15 reps
RPE 10
3B
Calf Raise (Machine)
2
AMRAP
-
4
Leg Curl
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Cable Low Row
3
8-12 reps
-
4
Chest Press (Machine)
2
6-10 reps
-
5
Chest Fly (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Cable)
2
8-12 reps
-
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Cable Low Row
3
8-12 reps
-
4
Chest Press (Machine)
2
6-10 reps
-
5
Chest Fly (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Cable)
2
8-12 reps
-
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Cable Low Row
3
8-12 reps
-
4
Chest Press (Machine)
2
6-10 reps
-
5
Chest Fly (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Cable)
2
8-12 reps
-
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Cable Low Row
3
8-12 reps
-
4
Chest Press (Machine)
2
6-10 reps
-
5
Chest Fly (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Cable)
2
8-12 reps
-
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 10
1B
Abs Crunch (Machine)
3
8-12 reps
-
2A
Dragon Flag
3
3-8 reps
-
2B
Tricep Extension (Machine)
3
6-12 reps
RPE 10
3A
Tricep Kickback
3
5-8 reps
RPE 10
3B
Spider Curl
3
6-10 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 10
1B
Abs Crunch (Machine)
3
8-12 reps
-
2A
Dragon Flag
3
3-8 reps
-
2B
Tricep Extension (Machine)
3
6-12 reps
RPE 10
3A
Tricep Kickback
3
5-8 reps
RPE 10
3B
Spider Curl
3
6-10 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 10
1B
Abs Crunch (Machine)
3
8-12 reps
-
2A
Dragon Flag
3
3-8 reps
-
2B
Tricep Extension (Machine)
3
6-12 reps
RPE 10
3A
Tricep Kickback
3
5-8 reps
RPE 10
3B
Spider Curl
3
6-10 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 10
1B
Abs Crunch (Machine)
3
8-12 reps
-
2A
Dragon Flag
3
3-8 reps
-
2B
Tricep Extension (Machine)
3
6-12 reps
RPE 10
3A
Tricep Kickback
3
5-8 reps
RPE 10
3B
Spider Curl
3
6-10 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
65%
2
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
8-15 Reps
-
4
Partial Row (Dumbbell)
2 Sets
5-10 Reps
-
5A
Tricep Extension (Machine)
2 Sets
5-8 Reps
-
5B
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@7
@10
2
Hack Squat
3 Sets
5-8 Reps
@8-9
3A
Leg Extension
3 Sets
10-15 Reps
@10
3B
Calf Raise (Machine)
2 Sets
AMRAP
-
4
Leg Curl
3 Sets
6-12 Reps
@7
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
5-8 Reps
@10
3
Cable Low Row
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
6-10 Reps
-
5
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 4
1A
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@10
1B
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
2A
Dragon Flag
3 Sets
3-8 Reps
-
2B
Tricep Extension (Machine)
3 Sets
6-12 Reps
@10
3A
Tricep Kickback
3 Sets
5-8 Reps
@10
3B
Spider Curl
3 Sets
6-10 Reps
-
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
-