logo
BoostcampPNG

Ladies cut program

by Cojones
4 athletes joined

Program Description

This program is for cutting body fat to better see muscle definition. We keep training hard while eating less so this is not going to be easy walk at the beach. We don’t want to lose any muscle and that’s not easy when calories are below maintenance. Do you have what it takes? https://www.ballstothewall.fi

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 05, 2024 08:39
  • Last Edited
    Jul 25, 2024 06:53
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Push Up
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pull-Up (Assisted)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Push Up
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pull-Up (Assisted)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Push Up
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pull-Up (Assisted)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Push Up
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pull-Up (Assisted)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Push Up
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pull-Up (Assisted)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Push Up
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pull-Up (Assisted)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Push Up
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pull-Up (Assisted)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Push Up
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pull-Up (Assisted)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
-
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
-
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
-
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
-
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
-
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
-
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
-
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
8 reps
-
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Dumbbell Row
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Dumbbell Row
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Dumbbell Row
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Dumbbell Row
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Dumbbell Row
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Dumbbell Row
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Dumbbell Row
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Dumbbell Row
3
8 reps
-
4
Face Pull
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
-
2
Walking Lunge (Dumbbell)
2
15 reps
-
3
Single Leg Press
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
-
2
Walking Lunge (Dumbbell)
2
15 reps
-
3
Single Leg Press
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
-
2
Walking Lunge (Dumbbell)
2
15 reps
-
3
Single Leg Press
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
-
2
Walking Lunge (Dumbbell)
2
15 reps
-
3
Single Leg Press
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
-
2
Walking Lunge (Dumbbell)
2
15 reps
-
3
Single Leg Press
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
-
2
Walking Lunge (Dumbbell)
2
15 reps
-
3
Single Leg Press
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
-
2
Walking Lunge (Dumbbell)
2
15 reps
-
3
Single Leg Press
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
-
2
Walking Lunge (Dumbbell)
2
15 reps
-
3
Single Leg Press
3
12 reps
-
4
Hammer Curl
3
8 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Seated Calf Raise
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Pull-Up (Assisted)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Sit Up
3 Sets
12 Reps
-
Day 2
1
Front Squat (Paused)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Lying Leg Curl
3 Sets
15 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Push Up
3 Sets
AMRAP
-
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
7
Hanging Leg Raise
3 Sets
12 Reps
-
Day 4
1
Trap Bar Deadlift
3 Sets
8 Reps
-
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
-
3
Single Leg Press
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
8 Reps
-
5
Upright Row (Cable)
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-