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Kevin’s PPL Cutting Split

by John R.

Program Description

Increase compound lifts by 5 lbs per workout / week (depending on the exercise). Increase reps then weight for other exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 06:24
  • Last Edited
    May 26, 2025 06:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Hanging Leg Raise
5
10 reps
-
4
Abs Crunch (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Hanging Leg Raise
5
10 reps
-
4
Abs Crunch (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Hanging Leg Raise
5
10 reps
-
4
Abs Crunch (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Hanging Leg Raise
5
10 reps
-
4
Abs Crunch (Weighted)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Abs Crunch (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Abs Crunch (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Abs Crunch (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Abs Crunch (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bayesian Curl
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
7
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bayesian Curl
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
7
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bayesian Curl
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
7
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
4
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bayesian Curl
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
7
Run
1
30 mins
-
Week 1
1 / 4 Weeks
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Squat (Barbell)
4 Sets
5 Reps
-
3
Abs Crunch (Weighted)
5 Sets
10 Reps
-
4
Hanging Leg Raise
5 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Deadlift (Barbell)
4 Sets
5 Reps
-
3
Hanging Leg Raise
5 Sets
10 Reps
-
4
Abs Crunch (Weighted)
5 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
7
Walk
1 Set
30 mins
-
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
7
Walk
1 Set
30 mins
-
Day 3
1
Lat Pulldown (Close Grip)
4 Sets
8 Reps
-
2
Seated Row (Machine)
4 Sets
8 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
4
Preacher Curl (Barbell)
3 Sets
8 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
7
Stair Climber
1 Set
30 mins
-
Day 6
1
Lat Pulldown
4 Sets
8 Reps
-
2
Seated Row (Machine)
4 Sets
8 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
4
Bayesian Curl
3 Sets
8 Reps
-
5
Bicep Curl (Cable)
3 Sets
8 Reps
-
6
Hammer Curl (Cable)
3 Sets
8 Reps
-
7
Run
1 Set
30 mins
-