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BoostcampPNG
cut n build
by Pooria B.
1 athletes joined
Program Description
to cut and build some muscle
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
At Home
Program Length
6 weeks
Time Per Workout
100 minutes
Created
Jun 13, 2024 03:57
Last Edited
Jun 29, 2024 02:18
down_app
Week 1
1 / 6 Weeks
Day 1
1
Lying Side Lateral Raise
7 Sets
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
@9
@10
3
Decline Push Up
2 Sets
1 mins
@9
4
Eccentric Push Up
2 Sets
1 mins
@10
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
@9
@10
6
Lu Raise
2 Sets
@10
7
Seated Dumbbell Curl
1 Set
3 Sets
@9
@10
8A
Mountain Climber
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@7
@8
8B
Burpee
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@7
@8
Day 2
1
Sumo Squat
1 Set
@9
2
Sumo Deadlift (Dumbbell)
1 Set
@9
3
Split Squat (Dumbbell)
1 Set
@8
4
Romanian Deadlift (Dumbbell)
1 Set
@8
5
Walking Lunge (Dumbbell)
1 Set
@9
6
Reverse Nordic Curl
1 Set
@10
7
Straight Leg Calf Raise
3 Sets
@9
8
Standing Calf Raise
1 Set
1 Set
@9
@10
9
Standing Calf Raise
1 Set
1 Set
1 Set
@7.5
@8
@9
10
Standing Calf Raise
1 Set
1 Set
1 Set
0.5 mins
1 mins
1 mins
@9
@9
@10
11
Abs Crunch (Weighted)
1 Set
1 Set
@8
@9
12
Plank
1 Set
1 Set
1 mins
1 mins
@9
@10
13
Side Bend (Dumbbell)
1 Set
1 Set
@7
@8
14
Modified Dragon Fly
1 Set
1 Set
@8
@9
15
Wrist Curls
1 Set
2 Sets
@9
@10
16
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
@9
@10
Day 5
1
Lying Side Lateral Raise
7 Sets
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
@9
@10
3
Chest Fly (Cable)
1 Set
2 Sets
@9.5
@10
4
Chest Fly (Dumbbell)
1 Set
1 Set
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
@9
@10
6
Lu Raise
2 Sets
@10
7
Hammer Curl
1 Set
3 Sets
@9
@10
8A
Mountain Climber
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@7
@8
8B
Burpee
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@7
@8
Day 4
1
Straight Leg Calf Raise
3 Sets
@9
2
Standing Calf Raise
1 Set
1 Set
@9
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
@7.5
@8
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
0.5 mins
1 mins
1 mins
@9
@9
@10
5
Bicycle Crunch
1 Set
1 Set
@8
@9
6
Hollow Hold
1 Set
1 Set
@8
@10
7
Russian Twist
1 Set
1 Set
@8
@9
8
Oblique Crunch
1 Set
1 Set
@8
@9
9
Wrist Curls
1 Set
2 Sets
@9
@10
10
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
@9
@10
Day 7
1
Y Raise
6 Sets
2
Pull-Up (Bodyweight)
1 Set
4 Sets
@9
@10
3
Face Pull
1 Set
1 Set
30 secs
45 secs
@9
@10
4
Single Arm Row (Dumbbell)
2 Sets
3 Sets
@8
@9
5
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
60 secs
75 secs
90 secs
@10
@10
@10
6
Shrug (Dumbbell)
3 Sets
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
@9
@10
8
Overhead Tricep Extension (Cable)
2 Sets
@10
9
Burpee
4 Sets
2 mins
@10
Day 3
1
Tricep Pushdown (Cable)
1 Set
1 Set
@9
@10
2
Skull Crusher
4 Sets
@10
3
Overhead Tricep Extension (Cable)
2 Sets
@10
4
Y Raise
6 Sets
5
Overhead Press (Dumbbell)
1 Set
5 Sets
@9
@10
6
Face Pull
1 Set
30 secs
@9
7
Wide Grip Pull-Up
2 Sets
@10
8
Pull-Up (Bodyweight)
1 Set
2 Sets
@9
@10
9
Shrug (Dumbbell)
2 Sets
@10
10
Single Arm Row (Dumbbell)
1 Set
2 Sets
@8
@9
11
Single Arm High Row (Cable)
1 Set
60 secs
@10
12A
Mountain Climber
3 Sets
1 mins
12B
Burpee
3 Sets
1 mins
Day 6
1
Sumo Squat
1 Set
@9
2
Sumo Deadlift (Dumbbell)
1 Set
@9
3
Split Squat (Dumbbell)
1 Set
@8
4
Romanian Deadlift (Dumbbell)
1 Set
@8
5
Walking Lunge (Dumbbell)
1 Set
@9
6
Reverse Nordic Curl
1 Set
@10
7
Hip Abductor (Machine)
1 Set
1 Set
@9
@10
8
Straight Leg Calf Raise
3 Sets
@9
9
Standing Calf Raise
1 Set
1 Set
@9
@10
10
Standing Calf Raise
1 Set
1 Set
1 Set
@7.5
@8
@9
11
Standing Calf Raise
1 Set
1 Set
1 Set
0.5 mins
1 mins
1 mins
@9
@9
@10
12
Abs Crunch (Weighted)
1 Set
1 Set
@8
@9
13
Plank
1 Set
1 Set
1 mins
1 mins
@9
@10
14
Side Bend (Dumbbell)
1 Set
1 Set
@7
@8
15
Modified Dragon Fly
1 Set
1 Set
@8
@9
16
Wrist Curls
1 Set
2 Sets
@9
@10
17
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
@9
@10