Boostcamp logo
BoostcampPNG
Community Programs›cut n build
cut n build
IntermediateFree

cut n build

Pooria B.
Pooria B.· Jun 2024
2athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
7 days
Level
Intermediate
Goal
Muscle
Equipment
At Home
Session length
100 min
to cut and build some muscle

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 prefer training at home with minimal equipment

Muscle engagement

Front
Back
Abs
11.5%
Upper Back
11.2%
Middle Delts
10.3%
Front Delts
9.2%
Calves
7%
Triceps
6.9%
Rear Delts
6.9%
Forearms
6.5%
Lats
6%
Biceps
5.1%
Chest
4.9%
Other
4%
Quadriceps
3.2%
Glutes
3.1%
Hamstrings
2.1%
Adductors
1%
Abductors
0.6%
Lower Back
0.5%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Lying Side Lateral Raise70 reps—
2Incline Bench Press (Dumbbell)10 reps@9
30 reps@10
3Decline Push Up21 min@9
4Eccentric Push Up21 min@10
5Lateral Raise (Dumbbell)10 reps@9
30 reps@10
6Lu Raise20 reps@10
7Seated Dumbbell Curl10 reps@9
30 reps@10
Superset
8AMountain Climber11 min@6
11 min@7
11 min@8
8BBurpee11 min@6
11 min@7
11 min@8
#ExerciseSetsRepsIntensity
1Sumo Squat10 reps@9
2Sumo Deadlift (Dumbbell)10 reps@9
3Split Squat (Dumbbell)10 reps@8
4Romanian Deadlift (Dumbbell)10 reps@8
5Walking Lunge (Dumbbell)10 reps@9
6Reverse Nordic Curl10 reps@10
7Straight Leg Calf Raise30 reps@9
8Standing Calf Raise10 reps@9
10 reps@10
9Standing Calf Raise10 reps@7.5
10 reps@8
10 reps@9
10Standing Calf Raise10.5 min@9
11 min@9
11 min@10
11Abs Crunch (Weighted)10 reps@8
10 reps@9
12Plank11 min@9
11 min@10
13Side Bend (Dumbbell)10 reps@7
10 reps@8
14Modified Dragon Fly10 reps@8
10 reps@9
15Wrist Curls10 reps@9
20 reps@10
16Reverse Wrist Curl (Dumbbell)10 reps@9
20 reps@10
#ExerciseSetsRepsIntensity
1Tricep Pushdown (Cable)10 sec@9
10 sec@10
2Skull Crusher40 reps@10
3Overhead Tricep Extension (Cable)20 sec@10
4Y Raise60 reps—
5Overhead Press (Dumbbell)10 reps@9
50 reps@10
6Face Pull130 sec@9
7Wide Grip Pull-Up20 reps@10
8Pull-Up (Bodyweight)10 reps@9
20 reps@10
9Shrug (Dumbbell)20 reps@10
10Single Arm Row (Dumbbell)10 reps@8
20 reps@9
11Single Arm High Row (Cable)160 sec@10
Superset
12AMountain Climber31 min—
12BBurpee31 min—
#ExerciseSetsRepsIntensity
1Straight Leg Calf Raise30 reps@9
2Standing Calf Raise10 reps@9
10 reps@10
3Standing Calf Raise10 reps@7.5
10 reps@8
10 reps@9
4Standing Calf Raise10.5 min@9
11 min@9
11 min@10
5Bicycle Crunch10 reps@8
10 reps@9
6Hollow Hold10 sec@8
10 sec@10
7Russian Twist10 reps@8
10 reps@9
8Oblique Crunch10 reps@8
10 reps@9
9Wrist Curls10 reps@9
20 reps@10
10Reverse Wrist Curl (Dumbbell)10 reps@9
20 reps@10
#ExerciseSetsRepsIntensity
1Lying Side Lateral Raise70 reps—
2Incline Bench Press (Dumbbell)10 reps@9
20 reps@10
3Chest Fly (Cable)10 sec@9.5
20 sec@10
4Chest Fly (Dumbbell)10 reps@9
10 reps@10
5Lateral Raise (Dumbbell)10 reps@9
30 reps@10
6Lu Raise20 reps@10
7Hammer Curl10 reps@9
30 reps@10
Superset
8AMountain Climber11 min@6
11 min@7
11 min@8
8BBurpee11 min@6
11 min@7
11 min@8
#ExerciseSetsRepsIntensity
1Sumo Squat10 reps@9
2Sumo Deadlift (Dumbbell)10 reps@9
3Split Squat (Dumbbell)10 reps@8
4Romanian Deadlift (Dumbbell)10 reps@8
5Walking Lunge (Dumbbell)10 reps@9
6Reverse Nordic Curl10 reps@10
7Hip Abductor (Machine)10 min@9
10 min@10
8Straight Leg Calf Raise30 reps@9
9Standing Calf Raise10 reps@9
10 reps@10
10Standing Calf Raise10 reps@7.5
10 reps@8
10 reps@9
11Standing Calf Raise10.5 min@9
11 min@9
11 min@10
12Abs Crunch (Weighted)10 reps@8
10 reps@9
13Plank11 min@9
11 min@10
14Side Bend (Dumbbell)10 reps@7
10 reps@8
15Modified Dragon Fly10 reps@8
10 reps@9
16Wrist Curls10 reps@9
20 reps@10
17Reverse Wrist Curl (Dumbbell)10 reps@9
20 reps@10
#ExerciseSetsRepsIntensity
1Y Raise60 reps—
2Pull-Up (Bodyweight)10 reps@9
40 reps@10
3Face Pull130 sec@9
145 sec@10
4Single Arm Row (Dumbbell)20 reps@8
30 reps@9
5Single Arm High Row (Cable)160 sec@10
175 sec@10
190 sec@10
6Shrug (Dumbbell)30 reps@10
7Tricep Pushdown (Cable)10 sec@9
10 sec@10
8Overhead Tricep Extension (Cable)20 sec@10
9Burpee42 min@10

Weeks 2–6 are in the app

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

Common questions

Yes, cut n build is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This is a home workout program. No gym required. 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 100 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.

cut n build 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

cut n build 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

Boostcamp app
11,000+ 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.
Free on iOS & Android