Intermediate–AdvancedFree

Cutting

· Apr 2024

27athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

Shredded as fvck

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.8%

Quadriceps

9.8%

Front Delts

9.6%

Upper Back

9.1%

Abs

8.6%

Middle Delts

7.7%

Chest

7.1%

Calves

7.1%

Glutes

Biceps

5.1%

Hamstrings

4.8%

Forearms

4.2%

Lats

Rear Delts

2.5%

Adductors

1.8%

Lower Back

1.2%

Other

0.4%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	20 reps	1%
		1	10 reps	10%
		1	6 reps	20%
		1	6 reps	25%
		4	4 reps	30%
2	Leg Press (45 Degrees)	1	10–12 reps	2%
		1	8–10 reps	3%
		1	6–8 reps	4%
		1	6–8 reps	5%
3	Leg Extension	1	12 reps	40%
		1	10 reps	50%
		1	8 reps	70%
		1	8 reps	80%
4	Pendlay Row	1	10–12 reps	10%
		1	8–10 reps	10%
		1	6–8 reps	15%
		1	6–8 reps	20%
5	Standing Calf Raise	1	15–20 reps	1%
		1	8–10 reps	10%
		1	6–8 reps	20%
		1	6–8 reps	25%
		1	6–8 reps	30%
6	Seated Calf Raise	1	8–10 reps	10%
		1	6–8 reps	15%
		1	4–6 reps	20%
		1	4–6 reps	25%
		1	4–6 reps	30%
7	Side Crunch (Cable)	1	12–15 reps	35%
		1	10–12 reps	45%
		1	8–10 reps	55%
		1	8–10 reps	60%
		1	8–10 reps	70%
8	Leg Raise (Captain's Chair)	1	8–10 reps	1%
		2	6–8 reps	5%

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	1	10 reps	10%
		1	8 reps	15%
		1	6 reps	20%
		4	4 reps	30%
2	Incline Bench Press (Dumbbell)	1	8–10 reps	14%
		1	8–10 reps	20%
		1	6–8 reps	24%
		1	6–8 reps	28%
3	Seated Shoulder Press (Dumbbell)	1	10–12 reps	12%
		1	8–10 reps	16%
		1	6–8 reps	20%
		1	6–8 reps	24%
4	Lateral Raise (Cable)	2	8–10 reps	1%
		1	6–8 reps	2%
		1	6–8 reps	3%
5	Lying Tricep Extension (Barbell)	1	4–6 reps	20%
		1	2–4 reps	26%
		1	4–6 reps	30%
6	Overhead Tricep Extension (Cable)	1	10–12 reps	4%
		1	6–8 reps	6%
		1	6–8 reps	8%
7	Tricep Rope Push Down (Cable)	1	10–12 reps	30%
		1	6–8 reps	45%
		1	6–8 reps	60%

#	Exercise	Sets	Reps	Load
1	Run	1	15 min	@6

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	20 reps	100%
		1	10 reps	1%
		1	8 reps	2%
		1	4 reps	2%
		4	6 reps	3%
2	Pendlay Row	1	8–10 reps	10%
		1	6–8 reps	15%
		2	4–6 reps	20%
3	Dumbbell Row	1	10–12 reps	14%
		1	8–10 reps	16%
		1	6–8 reps	20%
		1	6–8 reps	24%
4	Shrug (Dumbbell)	1	10–12 reps	20%
		1	8–10 reps	24%
		1	6–8 reps	28%
		1	6–8 reps	32%
5	Bicep Curl (Barbell)	1	8–10 reps	7%
		1	6–8 reps	10%
		1	6–8 reps	13%
		1	4–6 reps	15%
6	Preacher Curl (Barbell)	1	10–12 reps	1%
		1	10–12 reps	2%
		1	8–10 reps	3%
		1	6–8 reps	4%

#	Exercise	Sets	Reps	Load
1	Military Press (Barbell)	1	15 reps	1%
		1	8 reps	8%
		1	6 reps	10%
		1	3 reps	15%
		4	4 reps	20%
2	Lateral Raise (Dumbbell)	1	10–12 reps	6%
		1	8–10 reps	8%
		1	6–8 reps	10%
		1	6–8 reps	12%
		1	6–8 reps	14%
Superset
4	Reverse Pec Deck	1	8–10 reps	35%
		1	6–8 reps	45%
		1	6–8 reps	60%
		2	6–8 reps	70%
5	Squat (Barbell)	1	15–20 reps	1%
		1	10–12 reps	10%
		2	10–12 reps	20%
6	Seated Calf Raise	1	10–12 reps	10%
		1	10–12 reps	15%
		2	6–8 reps	20%
7	Standing Calf Raise	1	10–12 reps	10%
		1	10–12 reps	15%
		1	6–10 reps	20%
		1	6–10 reps	25%
		1	6–10 reps	30%
8	Side Crunch (Cable)	1	10–12 reps	30%
		1	10–12 reps	50%
		1	6–8 reps	60%
		1	6–8 reps	65%
		1	6–8 reps	70%
9	Leg Raise (Captain's Chair)	1	10–12 reps	1%
		2	10–12 reps	5%

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	1	20 reps	1%
		1	10 reps	10%
		2	6 reps	20%
2	Incline Bench Press (Dumbbell)	1	10–12 reps	16%
		1	10–12 reps	20%
		1	8–10 reps	24%
		1	6–8 reps	28%
3	Lying Tricep Extension (Barbell)	1	10–12 reps	10%
		1	8–10 reps	12%
		1	6–8 reps	15%
		1	4–6 reps	20%
4	Bicep Curl (Barbell)	1	8–10 reps	7%
		1	6–8 reps	10%
		1	4–8 reps	12%
		1	4–8 reps	15%
5	Wrist Curls	1	4–6 reps	3%
		1	4–6 reps	5%
		1	6–8 reps	8%
		1	6–8 reps	10%
		1	6–8 reps	12%
6	Reverse Wrist Curl (Dumbbell)	1	6–8 reps	3%
		1	6–8 reps	4%
		1	6–8 reps	5%
		1	6–8 reps	6%

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Cutting is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Cutting is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Cutting is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android