logo
BoostcampPNG

Full Body split (Whilst Cutting)

by Aswin Raj
5.0
(1 rating)

Program Description

Training while being in a significant calorie deficit

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 23, 2024 02:00
  • Last Edited
    Jun 18, 2025 11:51

Summary

Embark on a transformative 12-week journey with the Full Body Split (Whilst Cutting) program, designed for those looking to maintain strength while shedding fat. Training three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups. Each session is crafted to maximize intensity and efficiency, ensuring you make the most of your gym time. With a focus on progressive overload and varied rep ranges, this program is perfect for lifters committed to achieving a leaner physique without sacrificing muscle. Get ready to push your limits and redefine your strength!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press Reverse Grip
3 Sets
8-10 Reps
-
2
Pendulum Squat
3 Sets
10 Reps
-
3
Dumbbell Row
5 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
5
Single Arm Pushdown
2 Sets
15-20 Reps
-
6
Back Extension (Weighted)
3 Sets
10 Reps
-
7
Lateral Raise (Machine)
3 Sets
20-30 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
-
-
2
Hack Squat
4 Sets
10 Reps
-
3
Kroc Row
4 Sets
8-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
5 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)
5 Sets
5 Reps
-
7
Seated Hamstring Curl
3 Sets
20-25 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Reverse Barbell Curl
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
1 Set
3 Sets
20-30 Reps
12-15 Reps
-
-
6
Leg Extension
4 Sets
20-25 Reps
-