logo
BoostcampPNG

2026 Cutting Program by student aesthetics PL

by Iwo Górski

Program Description

As university can get in the way with training. This program was made to alter that

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2026 04:08
  • Last Edited
    Feb 20, 2026 04:39
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.4%
Middle Delts
11.3%
Triceps
10.3%
Chest
8.2%
Biceps
8.2%
Upper Back
7.2%
Lats
6.2%
Rear Delts
6.2%
Abs
6.2%
Quadriceps
6.2%
Hamstrings
6.2%
Glutes
4.1%
Lower Back
3.1%
Forearms
3.1%
Adductors
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Hanging Leg Raise
1
7-9 reps
RPE 9
6B
Cable Crunch
1
7-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Hanging Leg Raise
1
7-9 reps
RPE 9
6B
Cable Crunch
1
7-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Hanging Leg Raise
1
7-9 reps
RPE 9
6B
Cable Crunch
1
7-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
3
Yates Row
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
3
Yates Row
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
3
Yates Row
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 7
3
Leg Extension
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4B
Lying Leg Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5B
Incline Curl (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 7
3
Leg Extension
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4B
Lying Leg Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5B
Incline Curl (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 7
3
Leg Extension
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
4B
Lying Leg Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
5B
Incline Curl (Dumbbell)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
1
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
6A
Hanging Leg Raise
1 Set
7-9 Reps
@9
6B
Cable Crunch
1 Set
7-9 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
3
Yates Row
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
Day 3
1
High Bar Squat (Barbell)
2 Sets
3 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
@7
3
Leg Extension
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
4B
Lying Leg Curl
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
5A
Tricep Rope Push Down (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
5B
Incline Curl (Dumbbell)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
6A
Alternating Dumbbell Curl
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10
6B
Overhead Tricep Extension (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9
@10