LAST SHARP

by Julio F.

1 athletes joined

4.0

(1 rating)

Program Description

Upper-Lower designed for the last phase of a cut. It has no specific time duration, hence it's only one week that you can repeat as many times as you need until the cut is finished. I recommend not pushing the sets to the limit on this phase. Train reasonably hard but eliminate grinders, specially on more demanding exercises, on isolations it's ok, going to failure on a curl will do no harm as long as you do it safely.

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jun 27, 2025 05:30
Last Edited
Jul 23, 2025 09:55

Summary

Get ready to elevate your training with LAST SHARP, a focused 1-week program designed for those looking to push their limits. With 4 days of intense workouts, you'll engage in a mix of weighted and bodyweight exercises targeting your upper and lower body, including chin-ups, dips, and deadlifts. Each session is structured to maximize strength gains and muscle definition, ensuring you leave no stone unturned. Perfect for gym-goers ready to sharpen their skills and achieve visible results in just one week!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Chin-Up (Weighted)

4-6 reps

Chin-Up (Bodyweight)

AMRAP

Dip (Weighted)

5-8 reps

Dip (Bodyweight)

AMRAP

Overhead Tricep Extension (Cable)

8-12 reps

Upright Row (Cable)

8-12 reps

Bicep Curl (Barbell)

8-12 reps

Wrist Curls

8-15 reps

Burpee

1 mins

Day 2

Trap Bar Deadlift

8-14 reps

Neck Curl

10-20 reps

Neck Extension

10-20 reps

Lying Leg Curl

8-12 reps

Hip Adductor (Machine)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Cable Crunch

8-12 reps

Leg Extension

8-12 reps

DUMBBELL THRUSTER

1 mins

Dead Hang

60-90 reps

Day 3

Chest Press (Machine)

8-12 reps

Barbell Row

6-10 reps

Lateral Raise (Dumbbell)

8-20 reps

Preacher Curl (EZ Bar)

6-10 reps

JM Press

8-12 reps

Reverse Pec Deck

8-15 reps

Reverse Bicep Curl (EZ Bar)

8-15 reps

Burpee

1 mins

Day 4

Leg Press (45 Degrees)

5-8 reps

Calf Raise (Leg Press)

10-15 reps

Neck Curl

10-20 reps

Neck Extension

10-20 reps

Ghr Sit Up

6-12 reps

Glute Ham Rise (Weighted)

8-15 reps

Kettlebell Swing

1 mins

Dead Hang

30-60 reps

Day 1

Chin-Up (Weighted)

3 Sets

4-6 Reps

Chin-Up (Bodyweight)

1 Set

AMRAP

Dip (Weighted)

3 Sets

5-8 Reps

Dip (Bodyweight)

1 Set

AMRAP

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Upright Row (Cable)

3 Sets

8-12 Reps

Bicep Curl (Barbell)

3 Sets

8-12 Reps

Wrist Curls

3 Sets

8-15 Reps

Burpee

3 Sets

1 mins

Day 2

Trap Bar Deadlift

4 Sets

8-14 Reps

Neck Curl

3 Sets

10-20 Reps

Neck Extension

3 Sets

10-20 Reps

Lying Leg Curl

3 Sets

8-12 Reps

Hip Adductor (Machine)

2 Sets

8-12 Reps

Straight Leg Calf Raise

2 Sets

15-20 Reps

Cable Crunch

2 Sets

8-12 Reps

Leg Extension

3 Sets

8-12 Reps

DUMBBELL THRUSTER

3 Sets

1 mins

Dead Hang

1 Set

60-90 Reps

Day 3

Chest Press (Machine)

4 Sets

8-12 Reps

Barbell Row

4 Sets

6-10 Reps

Lateral Raise (Dumbbell)

3 Sets

8-20 Reps

Preacher Curl (EZ Bar)

3 Sets

6-10 Reps

JM Press

3 Sets

8-12 Reps

Reverse Pec Deck

3 Sets

8-15 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

8-15 Reps

Burpee

3 Sets

1 mins

Day 4

Leg Press (45 Degrees)

3 Sets

5-8 Reps

Calf Raise (Leg Press)

2 Sets

10-15 Reps

Neck Curl

3 Sets

10-20 Reps

Neck Extension

3 Sets

10-20 Reps

Ghr Sit Up

2 Sets

6-12 Reps

Glute Ham Rise (Weighted)

3 Sets

8-15 Reps

Kettlebell Swing

3 Sets

1 mins

Dead Hang

1 Set

30-60 Reps