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Cull The Weak

by XOChain

Program Description

Get big. Get strong. Be feared by bodybuilders, strongmen, and oly lifters alike. Huge high volume program for long limbed lifters. Enjoy :)

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2024 08:30
  • Last Edited
    Jun 18, 2025 10:32

Summary

Unleash your potential with "Cull The Weak," an intense 8-week program designed to build strength and muscle through a focused 5-day training split. Each week, you'll tackle targeted lower and upper body workouts that incorporate a mix of machines, barbells, and dumbbells, ensuring a comprehensive approach to your fitness journey. With a blend of exercises like the Front Squat and Incline Bench Press, you'll push your limits and sculpt your physique in a motivating garage gym environment. Get ready to elevate your training and conquer your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Biceps
11.3%
Hamstrings
9.6%
Glutes
8.8%
Quadriceps
8.1%
Rear Delts
6.9%
Chest
6.6%
Lats
6.2%
Middle Delts
6.1%
Upper Back
6.1%
Front Delts
5.1%
Lower Back
5%
Abs
1.9%
Forearms
1.8%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
2
French Press
2
10 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8.5
4
Meadow Row
2
10 reps
RPE 8.5
5
Dumbbell Bench Pullover
2
12 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
RPE 8.5
2
Hamstring Curl
3
8-10 reps
RPE 8.5
3
Stiff Leg Deadlift
4
12 reps
RPE 8.5
4
Front Squat (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8.5
2
Hamstring Curl
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
5
12 reps
RPE 8.5
4
Front Squat (Barbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 8.5
2
Hamstring Curl
2
8 reps
RPE 8.5
3
Stiff Leg Deadlift
3
10 reps
RPE 8.5
4
Front Squat (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8.5
2
Hamstring Curl
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
10 reps
RPE 8.5
4
Front Squat (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8.5
2
Hamstring Curl
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
5
10 reps
RPE 8.5
4
Front Squat (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8.5
2
Hamstring Curl
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Front Squat (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8.5
2
Hamstring Curl
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
5
8 reps
RPE 8.5
4
Front Squat (Barbell)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8.5
2
Hamstring Curl
2
8-10 reps
RPE 8.5
3
Stiff Leg Deadlift
3
12 reps
RPE 8.5
4
Front Squat (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
2
French Press
2
10 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8.5
4
Meadow Row
3
10 reps
RPE 8.5
5
Dumbbell Bench Pullover
3
12 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
2
French Press
2
10 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8.5
4
Meadow Row
4
10 reps
RPE 8.5
5
Dumbbell Bench Pullover
2
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
2
French Press
2
10 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8.5
4
Meadow Row
4
8 reps
RPE 8.5
5
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6 reps
RPE 8.5
2
French Press
2
8 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
4
Meadow Row
3
6-8 reps
RPE 8.5
5
Dumbbell Bench Pullover
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6 reps
RPE 8.5
2
French Press
2
8 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8.5
4
Meadow Row
4
6-8 reps
RPE 8.5
5
Dumbbell Bench Pullover
3
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6 reps
RPE 8.5
2
French Press
2
6 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8.5
4
Meadow Row
4
6-8 reps
RPE 8.5
5
Dumbbell Bench Pullover
3
6 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6 reps
RPE 8.5
2
French Press
2
8 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
5
6-8 reps
RPE 8.5
4
Meadow Row
5
6-8 reps
RPE 8.5
5
Dumbbell Bench Pullover
4
6 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
10 reps
RPE 8.5
2
Bicep Curl (Cable)
2
8 reps
RPE 9
3
Behind The Neck Press
2
10 reps
RPE 8.5
4
Pull-Up (Weighted)
2
1
6 reps
1 reps
RPE 8.5
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
RPE 8.5
2
Hamstring Curl
3
8-10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Hack Squat
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8.5
2
Hamstring Curl
2
8-10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hack Squat
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 8.5
2
Hamstring Curl
2
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hack Squat
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8.5
2
Hamstring Curl
3
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
4
Hack Squat
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8.5
2
Hamstring Curl
3
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
6 reps
RPE 8.5
4
Hack Squat
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 8.5
2
Hamstring Curl
3
6 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
6 reps
RPE 8.5
4
Hack Squat
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8.5
2
Hamstring Curl
3
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
6 reps
RPE 8.5
4
Hack Squat
5
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8.5
2
Hamstring Curl
2
8-10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
4
Hack Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
10 reps
RPE 8.5
2
Bicep Curl (Cable)
2
8 reps
RPE 9
3
Behind The Neck Press
3
10 reps
RPE 8.5
4
Pull-Up (Weighted)
3
1
6 reps
1 reps
RPE 8.5
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
10 reps
RPE 8.5
2
Bicep Curl (Cable)
2
8 reps
RPE 9
3
Behind The Neck Press
4
10 reps
RPE 8.5
4
Pull-Up (Weighted)
2
2
6 reps
6 reps
RPE 8.5
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9.5
6
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
10 reps
RPE 8.5
2
Bicep Curl (Cable)
2
8 reps
RPE 9
3
Behind The Neck Press
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
4
1
6 reps
1 reps
RPE 8.5
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 8.5
2
Bicep Curl (Cable)
3
6 reps
RPE 9
3
Behind The Neck Press
3
6 reps
RPE 8.5
4
Pull-Up (Weighted)
2
3
6 reps
6 reps
RPE 8.5
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
2
8 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
8 reps
RPE 8.5
2
Bicep Curl (Cable)
2
6 reps
RPE 9
3
Behind The Neck Press
3
6 reps
RPE 8.5
4
Pull-Up (Weighted)
2
3
1
6 reps
6 reps
1 reps
RPE 8.5
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 8.5
2
Bicep Curl (Cable)
3
6 reps
RPE 9
3
Behind The Neck Press
4
6 reps
RPE 8.5
4
Pull-Up (Weighted)
2
4
6 reps
6 reps
RPE 8.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
1 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (Barbell)
3
6 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
8 reps
RPE 8.5
2
Bicep Curl (Cable)
3
6 reps
RPE 9
3
Behind The Neck Press
5
6 reps
RPE 8.5
4
Pull-Up (Weighted)
2
4
1
6 reps
6 reps
1 reps
RPE 8.5
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
1
6 reps
1 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (Barbell)
3
6 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Dip (Weighted)
2
1
6 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3
Behind The Neck Press
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Dip (Weighted)
3
1
6 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3
Behind The Neck Press
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Dip (Weighted)
3
1
6 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3
Behind The Neck Press
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
5
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Dip (Weighted)
4
1
6 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3
Behind The Neck Press
4
8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
5
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Dip (Weighted)
5
6 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6 reps
RPE 10
3
Behind The Neck Press
2
6 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Dip (Weighted)
5
1
6 reps
1 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3
Behind The Neck Press
3
6 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Dip (Weighted)
6
6 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8 reps
RPE 10
3
Behind The Neck Press
4
6 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Dip (Weighted)
6
1
6 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
2
6 reps
RPE 10
3
Behind The Neck Press
5
6 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Curl (Dumbbell)
2 Sets
8 Reps
@8.5
2
French Press
2 Sets
10 Reps
@8.5
3
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@8.5
4
Meadow Row
2 Sets
10 Reps
@8.5
5
Dumbbell Bench Pullover
2 Sets
12 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-10 Reps
@8.5
2
Hamstring Curl
2 Sets
8-10 Reps
@8.5
3
Stiff Leg Deadlift
3 Sets
12 Reps
@8.5
4
Front Squat (Barbell)
3 Sets
12 Reps
@8
Day 3
1
JM Press (Smith Machine)
2 Sets
10 Reps
@8.5
2
Bicep Curl (Cable)
2 Sets
8 Reps
@9
3
Behind The Neck Press
2 Sets
10 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
1 Reps
@8.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@9.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@9
Day 4
1
Leg Extension
2 Sets
8-10 Reps
@8.5
2
Hamstring Curl
2 Sets
8-10 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@8.5
4
Hack Squat
3 Sets
10 Reps
@9
Day 5
1
Ring Dip (Weighted)
2 Sets
1 Set
6 Reps
@10
@10
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Behind The Neck Press
2 Sets
10 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@10