IntermediateFree

Woody's Cut Prep and ReComp

High intensity + high volume = juicy results

Matt P.· Mar 2026

2athletes running this program

iOS & Android

Overview

Length

3 weeks

Days / week

7 days

Level

Intermediate

Goal

Women's, Athletics, Muscle

Equipment

Garage Gym

Session length

60 min

The program’s purpose is to drive rapid physique recomposition by combining high‑frequency hypertrophy training, controlled intensity progression, and strategic cardio to increase muscle density while steadily reducing body fat. This program uses repeated movement patterns across three weeks to reinforce skill, improve mind‑muscle connection, and increase mechanical tension, while rotating variations to prevent stagnation. The split balances stimulus and recovery so each muscle group is trained multiple times per week without overlap, and the cardio/rest structure supports caloric deficit, conditioning, and recovery. Overall, the program is designed to maximize lean mass retention, improve strength in key movement patterns, and accelerate fat loss during a cut phase. *7-days are programmed per week, but days off are intended to be taken as-needed. Full program length is ~4 weeks with days off included.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

13.5%

Front Delts

11.9%

Upper Back

10.2%

Abs

8.8%

Chest

8.3%

Quadriceps

7.6%

Hamstrings

7.1%

Glutes

Lats

6.6%

Biceps

6.6%

Middle Delts

4.3%

Lower Back

2.6%

Forearms

2.1%

Adductors

1.4%

Rear Delts

1.4%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	1	6–8 reps	@9
		1	6–8 reps	@9
		1	6–8 reps	@9
		1	6–8 reps	@9
2	Chest Fly (Cable)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
3	Incline Bench Press (Dumbbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
4	Tricep Rope Push Down (Cable)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
5	Dip (Weighted)	1	50 reps	@10

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2	Smith Machine Hack Squat	1	6–8 reps	@9
		1	6–8 reps	@9
		1	6–8 reps	@9
		1	6–8 reps	@9
3	Leg Extension	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
4	Goblet Squat	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
5	Decline Sit Up (Weighted)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Barbell Row	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
2	Seated Shoulder Press (Dumbbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
3	Wide Grip Lat Pulldown	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
4	Lateral Raise (Dumbbell)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
5	Back Extension (Weighted)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
6	Reverse Pec Deck	1	15 reps	@9
		1	15 reps	@9

#	Exercise	Sets	Reps	Load
1	Bicep Curl (EZ Bar)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
2	Heels To Heaven	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@9
3	Concentration Curl	1	8–12 reps	@10
		1	8–12 reps	@10
		1	8–12 reps	@10
		1	8–12 reps	@10
4	Hammer Curl (Dumbbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
5	Dragon Flag	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@9
6	Side Bend (Dumbbell)	1	10–12 reps	@9
		1	10–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	1	6–8 reps	@9
		1	6–8 reps	@9
		1	6–8 reps	@9
		1	6–8 reps	@9
2	Iso-Lateral Press (Single Arm)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
3	Bench Press (Dumbbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
4	V-Handle Tricep Pushdown (Cable)	1	10–14 reps	@9
		1	10–14 reps	@9
		1	10–14 reps	@9
		1	10–14 reps	@9
5	Skull Crusher (Barbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9

#	Exercise	Sets	Reps	Load
1	Front Squat (Barbell)	1	6–8 reps	@9
		1	6–8 reps	@9
		1	6–8 reps	@9
		1	6–8 reps	@9
2	Romanian Deadlift (Barbell)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
3	Lunge (Dumbbell)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
4	Bulgarian Split Squat (Smith Machine)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
5	Ab Wheel	1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@9
		1	12–15 reps	@9
6	Cable Crunch	1	20 reps	@9
		1	20 reps	@9
		1	20 reps	@9

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
2	Bent Over Row (Dumbbell)	1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
		1	8–10 reps	@9
3	Front Raise	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
4	Lat Pulldown (Close Grip)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
5	Shrug (Dumbbell)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@9

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Woody's Cut Prep and ReComp is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Woody's Cut Prep and ReComp is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Woody's Cut Prep and ReComp is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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