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The Cut & Sculpt Method [Phase 1]

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Program Description

**The Cut & Sculpt Method [Phase 1]** is an 8-week program designed to help you achieve a leaner physique while building muscle. With 44 workouts scheduled over the duration, you'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup. This program caters to all fitness levels, from beginners to advanced lifters, ensuring everyone can sculpt their ideal body. Get ready to challenge yourself and transform your fitness journey!

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2025 06:36
  • Last Edited
    Oct 13, 2025 08:15
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.1%
Hamstrings
12.4%
Quadriceps
11.3%
Abs
10.1%
Front Delts
7.3%
Triceps
6.4%
Chest
6.1%
Middle Delts
5.8%
Upper Back
5.7%
Lats
5.2%
Lower Back
4.7%
Biceps
3.4%
Adductors
2%
Rear Delts
1.5%
Calves
1.5%
Cardio
0.9%
Abductors
0.7%
Other
0.3%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Kettlebell Swing
3
10 reps
RPE 7
6B
Jump Squat
3
20 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Kettlebell Swing
3
10 reps
RPE 8
6B
Jump Squat
3
20 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Kettlebell Swing
3
10 reps
RPE 8.5
6B
Jump Squat
3
20 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Kettlebell Swing
3
10 reps
RPE 8.5
6B
Jump Squat
3
20 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
5 reps
RPE 8
2
Trap Bar Deadlift
4
5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Jump Squat
3
10 reps
RPE 6
5
Standing Calf Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
5 reps
RPE 8
2
Trap Bar Deadlift
4
5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Jump Squat
3
10 reps
RPE 6
5
Standing Calf Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
6
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hanging Leg Raise
3
15 reps
-
3
Cable Crunch
3
15 reps
RPE 8
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hanging Leg Raise
3
15 reps
-
3
Cable Crunch
3
15 reps
RPE 8
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hanging Leg Raise
3
15 reps
-
3
Cable Crunch
3
15 reps
RPE 8
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hanging Leg Raise
3
15 reps
-
3
Cable Crunch
3
15 reps
RPE 8
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
25-30 mins
-
2
Ab Wheel
3
12 reps
-
3
Hanging Knee Raise
3
15 reps
-
4
Side Plank
3
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
25-30 mins
-
2
Ab Wheel
3
12 reps
-
3
Hanging Knee Raise
3
15 reps
-
4
Side Plank
3
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
6
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
6
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
6
100m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
6
100m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
6
100m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
6
100m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8
2
Pendlay Row
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8
2
Pendlay Row
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20-30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20-30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Walking Lunge
3
10 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Glute Kickback
3
15 reps
RPE 7
5
Glute Bridge Hold
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Walking Lunge
3
10 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Glute Kickback
3
15 reps
RPE 7
5
Glute Bridge Hold
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Walking Lunge
3
10 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Glute Kickback
3
15 reps
RPE 7
5
Glute Bridge Hold
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Walking Lunge
3
10 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Glute Kickback
3
15 reps
RPE 7
5
Glute Bridge Hold
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Reverse Lunge (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Reverse Lunge (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
6
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
6
Cable Crunch
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20-30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20-30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
6
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
6
Cable Crunch
3
20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@7
6
Push Up
2 Sets
AMRAP
@10
Day 3
1
Treadmill
1 Set
20 mins
-
2
Hanging Leg Raise
3 Sets
15 Reps
-
3
Cable Crunch
3 Sets
15 Reps
@8
4
Plank
3 Sets
1 mins
-
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
@8
2
Lat Pulldown
4 Sets
8-10 Reps
@8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@7
6
100m Row
1 Set
10 mins
@8
Day 5
1
Hip Thrust (Machine)
4 Sets
10 Reps
@8
2
Walking Lunge
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Glute Kickback
3 Sets
15 Reps
@7
5
Glute Bridge Hold
3 Sets
30 secs
-
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10-12 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Kettlebell Swing
3 Sets
10 Reps
@7
6B
Jump Squat
3 Sets
20 Reps
@6.5-8