Cutting Powerbuilder
Mid intensity bodybuilding program for a former powerlifter on a cut
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Shoulder Press (Plate Loaded) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 1B | Rear Delt Row | 3 | 12 reps | @8 |
| 1 | 12 reps | @10 | ||
| Superset | ||||
| 2A | Shrug (Dumbbell) | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 2B | Lu Raise | 4 | 12 reps | @8 |
| Superset | ||||
| 3A | Face Pull | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 3B | Lateral Raise (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 20 reps | @10 | ||
| Superset | ||||
| 4A | Bicep Curl (EZ Bar) | 2 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 4B | Upright Row (Barbell) | 4 | 10 reps | @8 |
| 5 | Abs Crunch (Machine) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8.5 | ||
| 1 | 20 reps | @9 | ||
| 1 | 20 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 1 | 5 reps | @8 |
| 2 | 5 reps | @8.5 | ||
| 1 | 5 reps | @9 | ||
| 1 | 5 reps | @9.5 | ||
| 1B | Standing Calf Raise | 4 | 20 reps | @7 |
| 2 | Single Leg Press | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| Superset | ||||
| 3A | Bicep Curl (Dumbbell) | 3 | 10 reps | @8 |
| 3B | Shrug (Dumbbell) | 3 | 20 reps | @8 |
| 4 | Leg Extension | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 5 | Decline Crunch (Weighted) | 4 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bent Over Row (Barbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 1B | Power Shrug | 3 | 10 reps | @8.5 |
| 1 | 12 reps | @9.5 | ||
| 2 | Lat Pulldown | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 3 | Pullover (Dumbbell) | 3 | 12 reps | @8.5 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @8 |
| 5 | Abs Crunch (Machine) | 4 | 20 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Larsen Press (Barbell) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| Superset | ||||
| 2A | Dip (Weighted) | 1 | 10 reps | @8 |
| 2 | 10 reps | @9 | ||
| 2B | Chin-Up (Weighted) | 3 | 6 reps | @8.5 |
| Superset | ||||
| 3A | Chest Fly (Machine) | 3 | 12 reps | @8.5 |
| 3B | Rear Delt Fly (Machine) | 3 | 12 reps | @8.5 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 0 reps | — |
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 3 | 12 reps | @8.5 |
| 6 | Bicep Curl (Machine) | 3 | 12 reps | @8.5 |
| 7 | Decline Crunch (Weighted) | 4 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 1 | 8 reps | @8.5 |
| 1 | 10 reps | @8.5 | ||
| 1 | 12 reps | @8.5 | ||
| 1B | Deadlift (Barbell) | 1 | 3 reps | @9.5 |
| 2 | Seated Hamstring Curl | 2 | 12 reps | @8.5 |
| 1 | 12 reps | @9.5 | ||
| 1 | 1 rep | @10 | ||
| 3 | Single Leg Hip Thrust | 3 | 6 reps | @7 |
| 4 | Back Extension | 3 | 10 reps | @8 |
| 5 | Bicep Curl (Dumbbell) | 4 | 12 reps | @8.5 |
| 6 | Abs Crunch (Machine) | 4 | 20 reps | @9.5 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Cutting Powerbuilder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. 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 60 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.
Cutting Powerbuilder is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cutting Powerbuilder 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
