Ladies cut program

by Cojones

7 athletes joined

Program Description

This program is for cutting body fat to better see muscle definition. We keep training hard while eating less so this is not going to be easy walk at the beach. We don’t want to lose any muscle and that’s not easy when calories are below maintenance. Do you have what it takes? https://www.ballstothewall.fi

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 05, 2024 08:39
Last Edited
Jun 18, 2025 11:23

Summary

Embark on an empowering 8-week journey with the Ladies Cut Program, designed specifically for women looking to sculpt and tone their physique. Committing to just four days a week, you'll engage in a mix of strength training and bodyweight exercises that target all major muscle groups, enhancing your strength while promoting fat loss. With a focus on form and technique, each session includes key lifts like the paused bench press and front squat, ensuring you build a solid foundation. Get ready to challenge yourself and achieve the results you desire!

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.1%

Upper Back

10.6%

Lats

9.4%

Chest

9.4%

Front Delts

9.4%

Quadriceps

9.1%

Hamstrings

7.5%

Middle Delts

Glutes

6.4%

Biceps

5.7%

Abs

4.8%

Calves

4.1%

Rear Delts

Lower Back

Adductors

0.5%

Abductors

0.4%

Forearms

0.4%

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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

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Paused)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Push Up

12 reps

Seated Row (Cable)

12 reps

Pull-Up (Assisted)

8 reps

Lateral Raise (Dumbbell)

12 reps

Sit Up

12 reps

Day 1

Bench Press (Paused)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Push Up

12 reps

Seated Row (Cable)

12 reps

Pull-Up (Assisted)

8 reps

Lateral Raise (Dumbbell)

12 reps

Sit Up

12 reps

Day 1

Bench Press (Paused)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Push Up

12 reps

Seated Row (Cable)

12 reps

Pull-Up (Assisted)

8 reps

Lateral Raise (Dumbbell)

12 reps

Sit Up

12 reps

Day 1

Bench Press (Paused)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Push Up

12 reps

Seated Row (Cable)

12 reps

Pull-Up (Assisted)

8 reps

Lateral Raise (Dumbbell)

12 reps

Sit Up

12 reps

Day 1

Bench Press (Paused)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Push Up

12 reps

Seated Row (Cable)

12 reps

Pull-Up (Assisted)

8 reps

Lateral Raise (Dumbbell)

12 reps

Sit Up

12 reps

Day 1

Bench Press (Paused)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Push Up

12 reps

Seated Row (Cable)

12 reps

Pull-Up (Assisted)

8 reps

Lateral Raise (Dumbbell)

12 reps

Sit Up

12 reps

Day 1

Bench Press (Paused)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Push Up

12 reps

Seated Row (Cable)

12 reps

Pull-Up (Assisted)

8 reps

Lateral Raise (Dumbbell)

12 reps

Sit Up

12 reps

Day 1

Bench Press (Paused)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Push Up

12 reps

Seated Row (Cable)

12 reps

Pull-Up (Assisted)

8 reps

Lateral Raise (Dumbbell)

12 reps

Sit Up

12 reps

Day 2

Front Squat (Paused)

8 reps

Leg Press

15 reps

Lying Leg Curl

15 reps

Seated Calf Raise

15 reps

Tricep Pushdown (Cable)

15 reps

Seated Overhead Press (Dumbbell)

15 reps

Day 2

Front Squat (Paused)

8 reps

Leg Press

15 reps

Lying Leg Curl

15 reps

Seated Calf Raise

15 reps

Tricep Pushdown (Cable)

15 reps

Seated Overhead Press (Dumbbell)

15 reps

Day 2

Front Squat (Paused)

8 reps

Leg Press

15 reps

Lying Leg Curl

15 reps

Seated Calf Raise

15 reps

Tricep Pushdown (Cable)

15 reps

Seated Overhead Press (Dumbbell)

15 reps

Day 2

Front Squat (Paused)

8 reps

Leg Press

15 reps

Lying Leg Curl

15 reps

Seated Calf Raise

15 reps

Tricep Pushdown (Cable)

15 reps

Seated Overhead Press (Dumbbell)

15 reps

Day 2

Front Squat (Paused)

8 reps

Leg Press

15 reps

Lying Leg Curl

15 reps

Seated Calf Raise

15 reps

Tricep Pushdown (Cable)

15 reps

Seated Overhead Press (Dumbbell)

15 reps

Day 2

Front Squat (Paused)

8 reps

Leg Press

15 reps

Lying Leg Curl

15 reps

Seated Calf Raise

15 reps

Tricep Pushdown (Cable)

15 reps

Seated Overhead Press (Dumbbell)

15 reps

Day 2

Front Squat (Paused)

8 reps

Leg Press

15 reps

Lying Leg Curl

15 reps

Seated Calf Raise

15 reps

Tricep Pushdown (Cable)

15 reps

Seated Overhead Press (Dumbbell)

15 reps

Day 2

Front Squat (Paused)

8 reps

Leg Press

15 reps

Lying Leg Curl

15 reps

Seated Calf Raise

15 reps

Tricep Pushdown (Cable)

15 reps

Seated Overhead Press (Dumbbell)

15 reps

Day 3

Pullover (Dumbbell)

12 reps

Lat Pulldown

12 reps

Dumbbell Row

8 reps

Face Pull

15 reps

Push Up

AMRAP

Incline Bench Press (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 3

Pullover (Dumbbell)

12 reps

Lat Pulldown

12 reps

Dumbbell Row

8 reps

Face Pull

15 reps

Push Up

AMRAP

Incline Bench Press (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 3

Pullover (Dumbbell)

12 reps

Lat Pulldown

12 reps

Dumbbell Row

8 reps

Face Pull

15 reps

Push Up

AMRAP

Incline Bench Press (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 3

Pullover (Dumbbell)

12 reps

Lat Pulldown

12 reps

Dumbbell Row

8 reps

Face Pull

15 reps

Push Up

AMRAP

Incline Bench Press (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 3

Pullover (Dumbbell)

12 reps

Lat Pulldown

12 reps

Dumbbell Row

8 reps

Face Pull

15 reps

Push Up

AMRAP

Incline Bench Press (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 3

Pullover (Dumbbell)

12 reps

Lat Pulldown

12 reps

Dumbbell Row

8 reps

Face Pull

15 reps

Push Up

AMRAP

Incline Bench Press (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 3

Pullover (Dumbbell)

12 reps

Lat Pulldown

12 reps

Dumbbell Row

8 reps

Face Pull

15 reps

Push Up

AMRAP

Incline Bench Press (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 3

Pullover (Dumbbell)

12 reps

Lat Pulldown

12 reps

Dumbbell Row

8 reps

Face Pull

15 reps

Push Up

AMRAP

Incline Bench Press (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 4

Trap Bar Deadlift

8 reps

Walking Lunge (Dumbbell)

15 reps

Single Leg Press

12 reps

Hammer Curl

8 reps

Upright Row (Cable)

15 reps

Seated Calf Raise

20 reps

Day 4

Trap Bar Deadlift

8 reps

Walking Lunge (Dumbbell)

15 reps

Single Leg Press

12 reps

Hammer Curl

8 reps

Upright Row (Cable)

15 reps

Seated Calf Raise

20 reps

Day 4

Trap Bar Deadlift

8 reps

Walking Lunge (Dumbbell)

15 reps

Single Leg Press

12 reps

Hammer Curl

8 reps

Upright Row (Cable)

15 reps

Seated Calf Raise

20 reps

Day 4

Trap Bar Deadlift

8 reps

Walking Lunge (Dumbbell)

15 reps

Single Leg Press

12 reps

Hammer Curl

8 reps

Upright Row (Cable)

15 reps

Seated Calf Raise

20 reps

Day 4

Trap Bar Deadlift

8 reps

Walking Lunge (Dumbbell)

15 reps

Single Leg Press

12 reps

Hammer Curl

8 reps

Upright Row (Cable)

15 reps

Seated Calf Raise

20 reps

Day 4

Trap Bar Deadlift

8 reps

Walking Lunge (Dumbbell)

15 reps

Single Leg Press

12 reps

Hammer Curl

8 reps

Upright Row (Cable)

15 reps

Seated Calf Raise

20 reps

Day 4

Trap Bar Deadlift

8 reps

Walking Lunge (Dumbbell)

15 reps

Single Leg Press

12 reps

Hammer Curl

8 reps

Upright Row (Cable)

15 reps

Seated Calf Raise

20 reps

Day 4

Trap Bar Deadlift

8 reps

Walking Lunge (Dumbbell)

15 reps

Single Leg Press

12 reps

Hammer Curl

8 reps

Upright Row (Cable)

15 reps

Seated Calf Raise

20 reps

Day 1

Bench Press (Paused)

3 Sets

8 Reps

Overhead Tricep Extension (Cable)

3 Sets

15 Reps

Push Up

3 Sets

12 Reps

Seated Row (Cable)

3 Sets

12 Reps

Pull-Up (Assisted)

3 Sets

8 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Sit Up

3 Sets

12 Reps

Day 2

Front Squat (Paused)

3 Sets

8 Reps

Leg Press

3 Sets

15 Reps

Lying Leg Curl

3 Sets

15 Reps

Seated Calf Raise

3 Sets

15 Reps

Tricep Pushdown (Cable)

3 Sets

15 Reps

Seated Overhead Press (Dumbbell)

3 Sets

15 Reps

Day 3

Pullover (Dumbbell)

3 Sets

12 Reps

Lat Pulldown

3 Sets

12 Reps

Dumbbell Row

3 Sets

8 Reps

Face Pull

3 Sets

15 Reps

Push Up

3 Sets

AMRAP

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

Hanging Leg Raise

3 Sets

12 Reps

Day 4

Trap Bar Deadlift

3 Sets

8 Reps

Walking Lunge (Dumbbell)

2 Sets

15 Reps

Single Leg Press

3 Sets

12 Reps

Hammer Curl

3 Sets

8 Reps

Upright Row (Cable)

3 Sets

15 Reps

Seated Calf Raise

3 Sets

20 Reps