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BoostcampPNG

4 days old school cut split with cardio

by Teo

Program Description

The purpose of the program is to achieve some weight loss while keeping the lean mass intact as much as possible.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 11, 2025 06:27
  • Last Edited
    Feb 21, 2025 06:30
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3
Decline Bench Press (Barbell)
4
10-12 reps
60%
4
Chest Press (Machine)
4
10-12 reps
60%
5A
Chest Fly (Cable)
4
12-15 reps
RPE 6.5
5B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
10-12 reps
RPE 7.5
4
Seated Row (Cable)
4
10-12 reps
RPE 6.5
5
Chin-Up (Assisted)
4
10-12 reps
RPE 7
6A
Lat Pulldown
4
10-12 reps
RPE 6.5
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
7
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
4
10-12 reps
60%
9
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Leg Press
4
10-12 reps
RPE 7
3
Lunge (Dumbbell)
4
15 reps
RPE 7
4
Leg Curl
4
10-12 reps
RPE 7
5A
Leg Extension
4
10-12 reps
RPE 7
5B
Overhead Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Machine)
4
10-12 reps
RPE 7
7
Front Raise
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6.5
2
Abs Crunch (Machine)
1
-
3
Stretching
1
15 mins
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
60%
2
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
60%
3
Decline Bench Press (Barbell)
4 Sets
10-12 Reps
60%
4
Chest Press (Machine)
4 Sets
10-12 Reps
60%
5A
Chest Fly (Cable)
4 Sets
12-15 Reps
@6.5
5B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@6.5
6
Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@6.5
7
Cardio
1 Set
15 mins
-
Day 2
1
Deadlift (Barbell)
4 Sets
8-10 Reps
60%
2
Barbell Row
4 Sets
10-12 Reps
@7.5
3
T-Bar Row
4 Sets
10-12 Reps
@7.5
4
Seated Row (Cable)
4 Sets
10-12 Reps
@6.5
5
Chin-Up (Assisted)
4 Sets
10-12 Reps
@7
6A
Lat Pulldown
4 Sets
10-12 Reps
@6.5
6B
Bicep Curl (Cable)
4 Sets
10-12 Reps
@7
7
Preacher Curl (EZ Bar)
4 Sets
10-12 Reps
@7.5
8
Bicep Curl (Barbell)
4 Sets
10-12 Reps
60%
9
Cardio
1 Set
15 mins
@6.5
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
70%
2
Leg Press
4 Sets
10-12 Reps
@7
3
Lunge (Dumbbell)
4 Sets
15 Reps
@7
4
Leg Curl
4 Sets
10-12 Reps
@7
5A
Leg Extension
4 Sets
10-12 Reps
@7
5B
Overhead Press (Barbell)
4 Sets
10-12 Reps
@7
6
Lateral Raise (Machine)
4 Sets
10-12 Reps
@7
7
Front Raise
4 Sets
10-12 Reps
@7
Day 4
1
Cardio
1 Set
40 mins
@6.5
2
Abs Crunch (Machine)
1 Set
-
3
Stretching
1 Set
15 mins
@6