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BoostcampPNG

Cutting Workout

by salam Abou Ajram
93 athletes joined
3.0
(1 rating)

Program Description

To cut and maintain or increase muscle mass.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2024 03:30
  • Last Edited
    Feb 21, 2025 10:34
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bent Over Row (Barbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Skull Crusher
3
12-15 reps
-
7
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Deadlift (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Press
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
-
2
Deadlift (Barbell)
4 Sets
10-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
-
4
Leg Press
3 Sets
12-15 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
-
4
Lat Pulldown
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Skull Crusher
3 Sets
12-15 Reps
-
7
Plank
3 Sets
0.5-1 mins
-
Day 4
1
Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
12-15 Reps
-
4
Lat Pulldown
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Skull Crusher
3 Sets
12-15 Reps
-
7
Plank
3 Sets
0.5-1 mins
-
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
-
2
Deadlift (Barbell)
4 Sets
10-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
-
4
Leg Press
3 Sets
12-15 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
-
Day 6
1
Walk
1 Set
60 mins
-
Day 3
1
Walk
1 Set
60 mins
-