Program Description
A 6-week cutting program for females should focus on a balanced combination of calorie-restricted diet, high-intensity interval training (HIIT) workouts, and resistance training, aiming for a gradual fat loss while preserving muscle mass, with a focus on proper form and progressive overload throughout the duration.
Program Overview
- LevelNovice
- GoalAthletics, Bodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedJan 24, 2025 04:49
- Last EditedJan 24, 2025 05:26
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Curtsy Lunge Weighted
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Curtsy Lunge Weighted
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Squat (Bodyweight)
3
8 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Curtsy Lunge Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Squat (Bodyweight)
3
8 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Curtsy Lunge Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Curtsy Lunge Weighted
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Curtsy Lunge Weighted
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Russian Twist
3
12 reps
-
3
Russian Twist (Dumbbell)
3
12 reps
-
4
Mountain Climber
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Russian Twist
3
12 reps
-
3
Russian Twist (Dumbbell)
3
12 reps
-
4
Mountain Climber
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Tricep Extension (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Dip (Assisted)
3
6 reps
-
4
Overhead Press (Machine)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Dip (Assisted)
3
6 reps
-
4
Overhead Press (Machine)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
8 reps
-
2
Side Plank
1
1 mins
-
3
Sprint
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
8 reps
-
2
Side Plank
1
1 mins
-
3
Sprint
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
-
2
Curtsy Lunge Weighted3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
Day 2
1
Standing Shoulder Press (Dumbbell)3 Sets
12 Reps
-
2
Tricep Pushdown (Cable)3 Sets
12 Reps
-
3
Dip (Assisted)3 Sets
8 Reps
-
4
Tricep Extension (Machine)3 Sets
12 Reps
-
Day 3
1
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
-
2
Seated Row (Cable)3 Sets
12 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
12 Reps
-
Day 4
1
Lateral Raise (Cable)3 Sets
12 Reps
-
2
Seated Overhead Press (Dumbbell)3 Sets
12 Reps
-
3
Upright Row (Cable)3 Sets
12 Reps
-
Day 5
1
Run1 Set
20 mins
-