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
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 24, 2024 12:15
- Last EditedJun 18, 2025 09:18
Summary
Transform your physique with the 15 Week Cut program, designed for dedicated lifters ready to shed fat and build strength. Over 12 weeks, you'll engage in four focused training sessions each week, incorporating compound lifts like the Bench Press and Overhead Press, alongside targeted accessory work for arms and shoulders. This program combines high-intensity workouts with strategic volume to maximize fat loss while preserving muscle. Equip yourself with a full gym and get ready to push your limits!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pull3 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 Pull3 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 Row3 Sets
8-10 Reps
-
4
Leg Curl3 Sets
8-10 Reps
-
5
Leg Extension3 Sets
8-10 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
4 Sets
3 Reps
5 Reps
80%
65%
2
Safety Bar Squat3 Sets
8 Reps
@6
3
Lat Pulldown3 Sets
8-10 Reps
-
4
Leg Curl3 Sets
8-10 Reps
-
5
Leg Extension3 Sets
8-10 Reps
-