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BoostcampPNG

Cut workout

by Gabriel M.

Program Description

Main gain

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 06, 2025 06:12
  • Last Edited
    Apr 06, 2025 06:37
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
2
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
2
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
2
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
2
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
2
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
2
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
2
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
2
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
4-6 reps
85%
4
Barbell Row
2
6-8 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
4-6 reps
85%
4
Barbell Row
2
6-8 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
4-6 reps
85%
4
Barbell Row
2
6-8 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
4-6 reps
85%
4
Barbell Row
2
6-8 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
4-6 reps
85%
4
Barbell Row
2
6-8 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
4-6 reps
85%
4
Barbell Row
2
6-8 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
4-6 reps
85%
4
Barbell Row
2
6-8 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
4-6 reps
85%
4
Barbell Row
2
6-8 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
3
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
3
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
3
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
3
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
3
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
3
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
3
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
-
2
Lat Pulldown
2
6-8 reps
-
3
Seated Military Press (Barbell)
2
8-10 reps
65%
4
T-Bar Row
3
6-8 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Face Pull
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Hack Squat
2 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
3
Leg Extension
2 Sets
8-10 Reps
-
4
Leg Curl
3 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
-
3
Seated Military Press (Barbell)
2 Sets
4-6 Reps
85%
4
Barbell Row
2 Sets
6-8 Reps
-
5
Seated Row (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
1-5 Reps
-
2
Lat Pulldown
2 Sets
6-8 Reps
-
3
Seated Military Press (Barbell)
2 Sets
8-10 Reps
65%
4
T-Bar Row
3 Sets
6-8 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
7
Face Pull
2 Sets
10-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
1-5 Reps
-
2
Lat Pulldown
2 Sets
6-8 Reps
-
3
Seated Military Press (Barbell)
2 Sets
8-10 Reps
65%
4
T-Bar Row
2 Sets
6-8 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
7
Face Pull
2 Sets
10-12 Reps
-