logo
BoostcampPNG

cut+++

by rafael frança

Program Description

cut

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 12:58
  • Last Edited
    Aug 14, 2025 01:05
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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
78%
82%
88%
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
82%
86%
90%
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
90%
92.5%
95%
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
97.5%
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
78%
82%
88%
2
Pull-Up (Weighted)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
82%
86%
90%
2
Pull-Up (Weighted)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
90%
92.5%
95%
2
Pull-Up (Weighted)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
97.5%
2
Pull-Up (Weighted)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
78%
82%
88%
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
82%
86%
90%
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
90%
92.5%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
97.5%
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
4 reps
2 reps
78%
82%
88%
2
Chest Supported Row (Machine)
3
12-15 reps
-
3
Leg Press
3
6-12 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Dumbbell)
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
4 reps
2 reps
82%
86%
90%
2
Chest Supported Row (Machine)
3
12-15 reps
-
3
Leg Press
3
6-12 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Dumbbell)
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
4 reps
2 reps
90%
92.5%
95%
2
Chest Supported Row (Machine)
3
12-15 reps
-
3
Leg Press
3
6-12 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Dumbbell)
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
97.5%
2
Chest Supported Row (Machine)
3
12-15 reps
-
3
Leg Press
3
6-12 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Dumbbell)
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
3
10 reps
70%
3
Deadlift (Barbell)
3
10 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
72%
2
Bench Press (Barbell)
3
10 reps
72%
3
Deadlift (Barbell)
3
10 reps
72%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
74%
2
Bench Press (Barbell)
3
AMRAP
74%
3
Deadlift (Barbell)
3
AMRAP
74%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
76%
2
Bench Press (Barbell)
3
10 reps
76%
3
Deadlift (Barbell)
3
10 reps
76%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
78%
82%
88%
2
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
6
Push Up
3 Sets
15-20 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
78%
82%
88%
2
Pull-Up (Weighted)
3 Sets
12-15 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Hamstring Curl
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
78%
82%
88%
2
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Dip (Weighted)
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
15-20 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
78%
82%
88%
2
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
3
Leg Press
3 Sets
6-12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
6
Shrug (Dumbbell)
1 Set
20-25 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
70%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Deadlift (Barbell)
3 Sets
10 Reps
70%