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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
    Jun 18, 2025 11:01

Summary

Transform your physique with the Cut Workout, an 8-week program designed to sculpt and define your body. Committing just 4 days a week, you'll engage in a variety of targeted exercises, including Hack Squats, Romanian Deadlifts, and Bench Presses, all tailored to maximize fat loss while preserving muscle. Each session is structured to push your limits and enhance your strength, making this the perfect regimen for anyone looking to achieve a leaner, more toned appearance. Get ready to elevate your training and see real results!
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4.8 Stars with 10, 000+ Ratings
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
-