Life Changer Cut version
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8 reps | @9.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8.5 | ||
| 2 | Pull-Up (Assisted) | 1 | 8 reps | @9.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8.5 | ||
| 3 | Bench Press (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @8 | ||
| 4 | Lat Pulldown (Single Arm) | 1 | 10 reps | @9 |
| 1 | 10 reps | @8 | ||
| 5 | Chest Fly (Cable) | 2 | 13–15 reps | @9 |
| 6 | Seated Row (Cable) | 2 | 13–15 reps | @9 |
| 7 | One Arm Lateral Raise (Cable) | 2 | 15 reps | @9 |
| 8 | Lateral Raise (Cable) | 2 | 15 reps | @9 |
| 9 | Rear Delt Row | 1 | 15 reps | @9.5 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 10 | Shoulder Press (Machine) | 2 | 12 reps | @9.5 |
| 11 | Run | 1 | 15–20 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8 reps | @9.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8.5 | ||
| 2 | Sumo Deadlift (Paused) | 1 | 8 reps | @9.5 |
| 1 | 10 reps | @8.5 | ||
| 3 | Leg Press (45 Degrees) | 1 | 8 reps | @9.5 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @8.5 | ||
| 4 | Leg Extension | 2 | 12 reps | @9.5 |
| 5 | Leg Curl | 2 | 12 reps | @9.5 |
| 6 | Bicep Curl (Machine) | 1 | 10 reps | @9.5 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @8.5 | ||
| 7 | Tricep Rope Push Down (Cable) | 1 | 10 reps | @9.5 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @8.5 | ||
| 8 | Incline Curl (Dumbbell) | 1 | 8 reps | @9.5 |
| 2 | 10 reps | @8.5 | ||
| 9 | Single Arm Tricep Extension (Cable) | 1 | 8 reps | @9.5 |
| 2 | 10 reps | @8.5 | ||
| 10 | Run | 1 | 15–20 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 8 reps | @9.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8.5 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @9.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8.5 | ||
| 3 | T-Bar Row | 1 | 10 reps | @9.5 |
| 1 | 12 reps | @8.5 | ||
| 4 | Bench Press (Barbell) | 1 | 10 reps | @9.5 |
| 1 | 12 reps | @8.5 | ||
| 5 | Single Arm Iso Row | 1 | 12–15 reps | @9.5 |
| 1 | 12–15 reps | @8.5 | ||
| 6 | Chest Fly (Machine) | 1 | 12–15 reps | @9.5 |
| 1 | 12–15 reps | @8.5 | ||
| 7 | Lateral Raise (Machine) | 1 | 15 reps | @9.5 |
| 1 | 12 reps | @9.5 | ||
| 8 | Lateral Raise (Dumbbell) | 1 | 15 reps | @9.5 |
| 1 | 12 reps | @9.5 | ||
| 9 | Rear Delt Fly (Cable) | 3 | 15 reps | @8.5 |
| 10 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @9.5 |
| 1 | 12 reps | @8.5 | ||
| 11 | Run | 1 | 15–20 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 1 | 15 reps | @9.5 |
| 2 | 12 reps | @8.5 | ||
| 2 | Lunge (Dumbbell) | 2 | 0.5 min | @9.5 |
| 3 | Hammer Curl | 1 | 8 reps | @9.5 |
| 2 | 10 reps | @8.5 | ||
| 4 | Skull Crusher | 1 | 8 reps | @9.5 |
| 2 | 10 reps | @8.5 | ||
| 5 | Bicep Curl (Dumbbell) | 2 | 8 reps | @9.5 |
| 6 | Seated Overhead Press (Dumbbell) | 2 | 8 reps | @9.5 |
| Superset | ||||
| 7A | Neck Extension | 1 | 10 reps | @9 |
| 1 | 10 reps | @8.5 | ||
| 7B | Neck Flexion | 1 | 10 reps | @9 |
| 1 | 10 reps | @8.5 | ||
| 8 | Forearm Curl | 2 | 15 reps | @9.5 |
| 9 | Plank | 1 | 3 min | — |
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, Life Changer Cut version 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.
Life Changer Cut version is structured around 4 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.
Life Changer Cut version 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
