logo
BoostcampPNG

Shredded to ribbons

by Cornell White
1 athletes joined

Program Description

Cut weight with cardio and maintain strength and muscle.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    130 minutes
  • Created
    May 11, 2024 05:49
  • Last Edited
    May 14, 2024 03:57
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
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Overhead Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Overhead Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Overhead Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Overhead Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Overhead Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Overhead Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Overhead Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
12 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Overhead Press (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
6
12 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
6
12 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
6
12 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
6
12 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
6
12 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
6
12 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
6
12 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
6
12 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8