Program Description
This program is designed to apply hypertrophy for all major compound movements with both cardio and calistethics involved for a cut. This will help retain and build muscle with progressive overload movements while remaining on a deficit. Set for 8 weeks, track numbers, then restart if so desire. As well, these workouts should be under 1 ½ hours for weights. Because bench is performed daily, I couldn't find which day to set biceps would be the best. So they can be changed in order per day 1, 2, 4, and 5. Piss, shit, and fart out the weakness in wet chunks.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedApr 27, 2025 05:01
- Last EditedJun 22, 2025 12:17
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Barbell)
3
RPE 8
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Barbell)
3
RPE 8
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Barbell)
3
RPE 8
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Barbell)
3
RPE 8
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Barbell)
3
RPE 8
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Barbell)
3
RPE 8
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Barbell)
3
RPE 8
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Barbell)
3
RPE 8
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
7 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
7 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
7 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
7 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
7 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
7 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
7 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
7 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Elliptical
1
15-60 mins
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Larsen Press (Barbell)4 Sets
7 Reps
@8
2
Deadlift (Barbell)2 Sets
7 Reps
65%
3
Romanian Deadlift (Barbell)2 Sets
3 Reps
65%
4
Tricep Extension (Cable)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
5
Military Press (Barbell)3 Sets
10 Reps
65%
6
T-Bar Row3 Sets
10 Reps
@8
7
Elliptical1 Set
15-60 mins
@7
Day 1
1
Bench Press (Barbell)2 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)2 Sets
8 Reps
@8
3
Tricep Rope Push Down (Cable)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Bicep Curl (Barbell)3 Sets
@8
5
Reverse Wrist Curl (Barbell)3 Sets
12 Reps
@8
6
Tempo Squat (Barbell)2 Sets
4 Reps
@7
7
Squat (Low Bar)2 Sets
7 Reps
@7
8
Elliptical1 Set
15-60 mins
@7
Day 4
1
Bench Press (Barbell)2 Sets
8 Reps
@8
2
Decline Bench Press (Barbell)2 Sets
7 Reps
@8
3
Tricep Rope Push Down (Cable)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
65%
5
Reverse Wrist Curl (Barbell)3 Sets
12 Reps
@8
6
Squat (Paused)2 Sets
5 Reps
@8
7
Squat (Low Bar)2 Sets
7 Reps
@7
8
Elliptical1 Set
15-60 mins
@7
Day 5
1
Bench Press (Close Grip)2 Sets
7 Reps
@8
2
Bench Press (Wide Grip)2 Sets
7 Reps
@8
3
Deadlift (Barbell)2 Sets
3 Reps
65%
4
Romanian Deadlift (Barbell)2 Sets
3 Reps
65%
5
Tricep Extension (Cable)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
6
Military Press (Barbell)3 Sets
10 Reps
65%
7
T-Bar Row3 Sets
10 Reps
@8
8
Elliptical1 Set
15-60 mins
@7
Day 3
1
Elliptical1 Set
60 mins
@7.5