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Cutting Workout

by salam Abou Ajram
117 athletes joined
3.0
(1 rating)

Program Description

To cut and maintain or increase muscle mass.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2024 03:30
  • Last Edited
    Jun 21, 2025 03:05

Summary

Transform your physique with this comprehensive 8-week Cutting Workout program, designed for those ready to shed fat and reveal muscle definition. Committing to six days a week, you'll engage in a mix of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, all aimed at maximizing your strength while promoting fat loss. Each session is structured to push your limits, ensuring you stay motivated and see real results. Get ready to sculpt your body and elevate your fitness game!
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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)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
-
2
Deadlift (Barbell)
4 Sets
10-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
-
4
Leg Press
3 Sets
12-15 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
-
4
Lat Pulldown
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Skull Crusher
3 Sets
12-15 Reps
-
7
Plank
3 Sets
0.5-1 mins
-
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
-
4
Lat Pulldown
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Skull Crusher
3 Sets
12-15 Reps
-
7
Plank
3 Sets
0.5-1 mins
-
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
-
2
Deadlift (Barbell)
4 Sets
10-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
-
4
Leg Press
3 Sets
12-15 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
-
Day 6
1
Walk
1 Set
60 mins
-
Day 3
1
Walk
1 Set
60 mins
-