Intermediate–AdvancedFree

Cut Phase 1

安家慶· Dec 2024

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

Slowly lose fat not trying to rush things.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Abs

12.4%

Triceps

11.7%

Front Delts

9.6%

Upper Back

9.4%

Hamstrings

6.6%

Quadriceps

6.6%

Chest

6.4%

Glutes

Biceps

5.7%

Middle Delts

5.6%

Rear Delts

5.3%

Lats

Forearms

3.9%

Lower Back

3.3%

Calves

Adductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Forearm Curl	2	8–15 reps
2	Forearm Internal Rotation	1	8–16 reps
3	Forearm Raise	1	6–15 reps
4	Abs Crunch (Weighted)	2	10–20 reps
5	Hanging Leg Raise	2	10–20 reps
6	Side Plank	2	1–2 min
7	Romanian Deadlift (Barbell)	2	8–10 reps
8	Leg Extension	2	10–20 reps
9	Romanian Deadlift (Dumbbell)	2	8–12 reps
10	Back Extension (Weighted)	2	10–15 reps

#	Exercise	Sets	Reps
1	Standing Calf Raise	2	10–20 reps
2	Tibialis Raise	2	10–30 reps
3	Lateral Raise (Dumbbell)	2	10–18 reps
4	Upright Row (Barbell)	2	12–16 reps
5	Incline Bench Press (Dumbbell)	2	8–12 reps
6	Chest Press (Machine)	2	8–15 reps
7	Chest Fly (Machine)	1	10–15 reps
8	Tricep Pushdown (Cable)	2	14–18 reps
9	JM Press	2	10–15 reps

#	Exercise	Sets	Reps	Intensity
1	Shoulder Press (Plate Loaded)	2	10–15 reps	—
2	Reverse Pec Deck	1	12–16 reps	—
3	Abs Crunch (Weighted)	2	10–20 reps	—
4	Side Plank	2	1–2 min	50%
5	Hanging Leg Raise	2	10–20 reps	50%
6	Face Pull	1	12–16 reps	70%
7	Rear Delt Fly (Cable)	2	12–18 reps	70%
8	Reverse Pec Deck	1	10–18 reps	70%
9	Bent Over Row (Barbell)	2	10–15 reps	70%
10	Straight Arm Pulldown	2	14–18 reps	70%
11	Shrug (Dumbbell)	1	15–20 reps	70%
12	Preacher Curl (Dumbbell)	2	14–16 reps	60%
13	Bicep Curl (Barbell)	2	8–12 reps	60%

#	Exercise	Sets	Reps	Intensity
1	Wrist Curls	2	8–12 reps	60%
2	Forearm External Rotation	1	8–16 reps	50%
3	Forearm Raise	1	6–15 reps	60%
4	Hanging Leg Raise	2	10–20 reps	50%
5	Side Plank	2	1–2 min	50%
6	Abs Crunch (Weighted)	2	10–20 reps	50%
7	Leg Curl	2	10–20 reps	70%
8	Platz Squat	2	8–12 reps	70%
9	Hack Squat	2	10–12 reps	70%
10	Sissy Squat (Weighted)	3	10–15 reps	50%

#	Exercise	Sets	Reps	Intensity
1	Standing Calf Raise	2	10–20 reps	60%
2	Tibialis Raise	2	10–30 reps	80%
3	Lateral Raise (Dumbbell)	2	10–18 reps	70%
4	Upright Row (Barbell)	2	12–16 reps	70%
5	Incline Chest Press (Machine)	2	8–12 reps	70%
6	Dip (Bodyweight)	2	10–15 reps	70%
7	Chest Fly (Machine)	1	10–15 reps	60%
8	Overhead Extension (Dumbbell)	2	8–12 reps	70%
9	Tricep Pushdown (Cable)	2	14–18 reps	70%

#	Exercise	Sets	Reps	Intensity
1	Shoulder Press (Plate Loaded)	2	10–15 reps	—
2	Hanging Leg Raise	2	10–20 reps	50%
3	Abs Crunch (Weighted)	2	10–20 reps	50%
4	Side Plank	2	1–2 min	50%
5	Rear Delt Fly (Cable)	2	12–18 reps	70%
6	Reverse Pec Deck	1	10–18 reps	70%
7	Face Pull	1	12–16 reps	70%
8	Pull-Up (Bodyweight)	2	10–20 reps	70%
9	Pull-Up (Assisted)	1	10–20 reps	70%
10	Shrug (Dumbbell)	1	15–20 reps	70%
11	One Arm Bent Over Row	2	10–15 reps	70%
12	Hammer Curl	2	8–12 reps	70%
13	Preacher Curl (Dumbbell)	2	14–16 reps	70%

Weeks 2–6 are in the app

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

Common questions

Yes, Cut Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.

Cut Phase 1 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Cut Phase 1 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