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Mini Cut - Jan 2026

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Program Description

Kickstart your fitness journey with the Mini Cut - Jan 2026 program, designed for those looking to shed fat while maintaining muscle. Over the course of 4 weeks, you'll engage in 5 days of strategically structured workouts that balance strength training and cardio to maximize results. This program is perfect for anyone aiming to refine their physique and boost their confidence. Get ready to push your limits and see real changes in just a month!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 21, 2025 10:17
  • Last Edited
    Dec 28, 2025 03:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Front Delts
13.4%
Middle Delts
10.5%
Rear Delts
8.7%
Upper Back
7.7%
Chest
7.2%
Quadriceps
7.2%
Hamstrings
7.2%
Biceps
6.2%
Glutes
5.7%
Lats
3.6%
Forearms
2.6%
Calves
1.5%
Lower Back
1%
Abs
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V Bar Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
4
10 reps
-
5
Kelso Shrug (Chest Supported)
3
12 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Incline Hammer Curl (Dumbbell)
3
10 reps
-
7
Machine Preacher Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V Bar Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
4
10 reps
-
5
Kelso Shrug (Chest Supported)
3
12 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Incline Hammer Curl (Dumbbell)
3
10 reps
-
7
Machine Preacher Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V Bar Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
4
10 reps
-
5
Kelso Shrug (Chest Supported)
3
12 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Incline Hammer Curl (Dumbbell)
3
10 reps
-
7
Machine Preacher Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V Bar Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
4
10 reps
-
5
Kelso Shrug (Chest Supported)
3
12 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Incline Hammer Curl (Dumbbell)
3
10 reps
-
7
Machine Preacher Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Machine)
4
12 reps
-
3
Leaning Lateral Raises
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Machine)
4
12 reps
-
3
Leaning Lateral Raises
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Machine)
4
12 reps
-
3
Leaning Lateral Raises
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Machine)
4
12 reps
-
3
Leaning Lateral Raises
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
-
2
Tricep Pushdown (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
-
2
Tricep Pushdown (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
-
2
Tricep Pushdown (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
-
2
Tricep Pushdown (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
V Bar Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Kelso Shrug (Chest Supported)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6A
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6B
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Machine Preacher Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Pendulum Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Leaning Lateral Raises
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Preacher Curl (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
-
-
-
-