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CUTTING PHASE 1/4

by Samuel

Program Description

Program to keep muscle mass, build strength and lose fat. Weight loss goal: 1lb/week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 05, 2025 11:32
  • Last Edited
    Jun 18, 2025 11:39

Summary

Embark on your journey with the **Cutting Phase 1/4**, a focused 4-week program designed to help you shed fat while maintaining muscle. With three training days each week, you'll target major muscle groups through a mix of compound and isolation exercises, including dumbbell presses, bodyweight dips, and barbell rows. This program is perfect for those looking to refine their physique and boost strength, all while utilizing a full gym setup. Get ready to transform your body and elevate your fitness game!
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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
Partial Incline Press (Dumbbell)
3
1
8 reps
RPE 7
-
2
Dip (Bodyweight)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
3
1
8 reps
RPE 7
-
2
Dip (Bodyweight)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
3
1
8 reps
RPE 7
-
2
Dip (Bodyweight)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
3
1
8 reps
RPE 7
-
2
Dip (Bodyweight)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Underhand Lat Pulldown
4
15 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Underhand Lat Pulldown
4
15 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Underhand Lat Pulldown
4
15 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Underhand Lat Pulldown
4
15 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Partial Incline Press (Dumbbell)
3 Sets
1 Set
8 Reps
@7
-
2
Dip (Bodyweight)
3 Sets
8 Reps
@8
3
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Barbell Row
3 Sets
12 Reps
@7
3
Underhand Lat Pulldown
4 Sets
15 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
Day 3
1
Hack Squat
4 Sets
12 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
12 Reps
@7.5