logo
BoostcampPNG

15 Week Cut

by Liam Burns

Program Description

Strength training while cutting weight is the focus. 15 weeks total, 4 weeks on at a deficit, every 5th week is a deload at maintenance calories (couldn’t fit the deload weeks on the program) 16th week test 1RMs.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 24, 2024 12:15
  • Last Edited
    Sep 02, 2024 07:36
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
Squat (Barbell)
1
4
3 reps
5 reps
80%
65%
2
Deadlift (Paused)
3
8 reps
RPE 6
3
T-Bar Row
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Leg Extension
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
83%
70%
2
Deadlift (Paused)
4
8 reps
RPE 6
3
T-Bar Row
4
8-10 reps
4
Leg Curl
4
8-10 reps
5
Leg Extension
4
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
85%
73%
2
Deadlift (Paused)
3
8 reps
RPE 7
3
T-Bar Row
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Leg Extension
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
88%
75%
2
Deadlift (Paused)
4
8 reps
RPE 7
3
T-Bar Row
4
8-10 reps
4
Leg Curl
4
8-10 reps
5
Leg Extension
4
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
85%
68%
2
Deadlift (Paused)
3
7 reps
RPE 6
3
T-Bar Row
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Leg Extension
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
88%
72%
2
Deadlift (Paused)
4
7 reps
RPE 6
3
T-Bar Row
4
10-12 reps
4
Leg Curl
4
10-12 reps
5
Leg Extension
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
90%
76%
2
Deadlift (Paused)
3
7 reps
RPE 7
3
T-Bar Row
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Leg Extension
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
92%
80%
2
Deadlift (Paused)
4
7 reps
RPE 7
3
T-Bar Row
4
10-12 reps
4
Leg Curl
4
10-12 reps
5
Leg Extension
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
3 reps
80%
80%
2
Deadlift (Paused)
3
6 reps
RPE 6
3
T-Bar Row
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Leg Extension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
3 reps
83%
83%
2
Deadlift (Paused)
4
6 reps
RPE 6
3
T-Bar Row
4
12-15 reps
4
Leg Curl
4
12-15 reps
5
Leg Extension
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
3 reps
86%
86%
2
Deadlift (Paused)
3
6 reps
RPE 7
3
T-Bar Row
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Leg Extension
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
3 reps
88%
88%
2
Deadlift (Paused)
4
6 reps
RPE 7
3
T-Bar Row
4
12-15 reps
4
Leg Curl
4
12-15 reps
5
Leg Extension
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
80%
65%
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 6
3
Tricep Extension (Cable)
3
8-10 reps
4
Bicep Curl (Dumbbell)
3
8-10 reps
5
Face Pull
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
83%
70%
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 6
3
Tricep Extension (Cable)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Face Pull
4
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
85%
73%
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
3
8-10 reps
4
Bicep Curl (Dumbbell)
3
8-10 reps
5
Face Pull
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
88%
75%
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Face Pull
4
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
4 reps
85%
68%
2
Seated Overhead Press (Barbell)
3
7 reps
RPE 6
3
Tricep Extension (Cable)
3
10-12 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Face Pull
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
4 reps
88%
72%
2
Seated Overhead Press (Barbell)
4
7 reps
RPE 6
3
Tricep Extension (Cable)
4
10-12 reps
4
Bicep Curl (Dumbbell)
4
10-12 reps
5
Face Pull
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
4 reps
90%
76%
2
Seated Overhead Press (Barbell)
3
7 reps
RPE 7
3
Tricep Extension (Cable)
3
10-12 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Face Pull
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
4 reps
92%
80%
2
Seated Overhead Press (Barbell)
4
7 reps
RPE 7
3
Tricep Extension (Cable)
4
10-12 reps
4
Bicep Curl (Dumbbell)
4
10-12 reps
5
Face Pull
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
3 reps
80%
80%
2
Seated Overhead Press (Barbell)
3
6 reps
RPE 6
3
Tricep Extension (Cable)
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
3 reps
83%
83%
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 6
3
Tricep Extension (Cable)
4
12-15 reps
4
Bicep Curl (Dumbbell)
4
12-15 reps
5
Face Pull
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
3 reps
86%
86%
2
Seated Overhead Press (Barbell)
3
6 reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
3 reps
88%
88%
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 7
3
Tricep Extension (Cable)
4
12-15 reps
4
Bicep Curl (Dumbbell)
4
12-15 reps
5
Face Pull
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
80%
65%
2
Safety Bar Squat
3
8 reps
RPE 6
3
Lat Pulldown
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Leg Extension
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
83%
70%
2
Safety Bar Squat
4
8 reps
RPE 6
3
Lat Pulldown
4
8-10 reps
4
Leg Curl
4
8-10 reps
5
Leg Extension
4
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
85%
73%
2
Safety Bar Squat
3
8 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Leg Extension
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
88%
75%
2
Safety Bar Squat
4
8 reps
RPE 7
3
Lat Pulldown
4
8-10 reps
4
Leg Curl
4
8-10 reps
5
Leg Extension
4
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
4 reps
85%
68%
2
Safety Bar Squat
3
7 reps
RPE 6
3
Lat Pulldown
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Leg Extension
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
4 reps
88%
72%
2
Safety Bar Squat
4
7 reps
RPE 6
3
Lat Pulldown
4
10-12 reps
4
Leg Curl
4
10-12 reps
5
Leg Extension
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
4 reps
90%
76%
2
Safety Bar Squat
3
7 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Leg Extension
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
4 reps
92%
80%
2
Safety Bar Squat
4
7 reps
RPE 7
3
Lat Pulldown
4
10-12 reps
4
Leg Curl
4
10-12 reps
5
Leg Extension
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
3 reps
80%
80%
2
Safety Bar Squat
3
6 reps
RPE 6
3
Lat Pulldown
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Leg Extension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
3 reps
83%
83%
2
Safety Bar Squat
4
6 reps
RPE 6
3
Lat Pulldown
4
12-15 reps
4
Leg Curl
4
12-15 reps
5
Leg Extension
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
3 reps
86%
86%
2
Safety Bar Squat
3
6 reps
RPE 7
3
Lat Pulldown
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Leg Extension
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
3 reps
88%
88%
2
Safety Bar Squat
4
6 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
4
Leg Curl
4
12-15 reps
5
Leg Extension
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
3 reps
5 reps
80%
65%
2
Bench Press (Paused)
3
8 reps
RPE 6
3
Tricep Extension (Cable)
3
8-10 reps
4
Bicep Curl (Dumbbell)
3
8-10 reps
5
Face Pull
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
3 reps
5 reps
83%
70%
2
Bench Press (Paused)
4
8 reps
RPE 6
3
Tricep Extension (Cable)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Face Pull
4
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
3 reps
5 reps
85%
73%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
3
8-10 reps
4
Bicep Curl (Dumbbell)
3
8-10 reps
5
Face Pull
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
3 reps
5 reps
88%
75%
2
Bench Press (Paused)
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Face Pull
4
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
2 reps
4 reps
85%
68%
2
Bench Press (Paused)
3
7 reps
RPE 6
3
Tricep Extension (Cable)
3
10-12 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Face Pull
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
2 reps
4 reps
88%
72%
2
Bench Press (Paused)
4
7 reps
RPE 6
3
Tricep Extension (Cable)
4
10-12 reps
4
Bicep Curl (Dumbbell)
4
10-12 reps
5
Face Pull
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
2 reps
4 reps
90%
76%
2
Bench Press (Paused)
3
7 reps
RPE 7
3
Tricep Extension (Cable)
3
10-12 reps
4
Bicep Curl (Dumbbell)
3
10-12 reps
5
Face Pull
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
2 reps
4 reps
92%
80%
2
Bench Press (Paused)
4
7 reps
RPE 7
3
Tricep Extension (Cable)
4
10-12 reps
4
Bicep Curl (Dumbbell)
4
10-12 reps
5
Face Pull
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
3 reps
80%
80%
2
Bench Press (Paused)
3
6 reps
RPE 6
3
Tricep Extension (Cable)
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Face Pull
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
3 reps
83%
83%
2
Bench Press (Paused)
4
6 reps
RPE 6
3
Tricep Extension (Cable)
4
12-15 reps
4
Bicep Curl (Dumbbell)
4
12-15 reps
5
Face Pull
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
3 reps
86%
86%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Face Pull
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
3 reps
88%
88%
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Tricep Extension (Cable)
4
12-15 reps
4
Bicep Curl (Dumbbell)
4
12-15 reps
5
Face Pull
4
12-15 reps
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
80%
65%
2
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@6
3
Tricep Extension (Cable)
3 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
5
Face Pull
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
80%
65%
2
Bench Press (Paused)
3 Sets
8 Reps
@6
3
Tricep Extension (Cable)
3 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
5
Face Pull
3 Sets
8-10 Reps
Day 1
1
Squat (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
80%
65%
2
Deadlift (Paused)
3 Sets
8 Reps
@6
3
T-Bar Row
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Leg Extension
3 Sets
8-10 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
80%
65%
2
Safety Bar Squat
3 Sets
8 Reps
@6
3
Lat Pulldown
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Leg Extension
3 Sets
8-10 Reps