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Cutting

by John R.
1 athletes joined

Program Description

Maintain what muscle mass you have whilst cutting calories you loss 0.5-1KG per week. Cut is fast and not sustainable. 4-8weeks until you hit desired weight. I'm running 1600Cals daily as an example. Try have a refeed (Maintenance cals) once a week to maintain hormone and glycogen stores.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 05:38
  • Last Edited
    Oct 24, 2025 10:16

Summary

Transform your physique with this comprehensive 4-week cutting program designed for dedicated lifters. With six training days each week, you'll engage in a mix of upper and lower body workouts, focusing on compound movements like bench presses, squats, and deadlifts to maximize fat loss while preserving muscle. Each session is structured to challenge your limits, featuring progressive rep ranges and intensity levels. Equip yourself with a full gym and prepare to push your boundaries—your cutting journey starts now!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Front Delts
10.1%
Upper Back
9.5%
Quadriceps
8.3%
Glutes
8.3%
Hamstrings
8.3%
Lats
7.7%
Biceps
7.4%
Chest
6.5%
Abs
5.9%
Middle Delts
5.3%
Rear Delts
4.4%
Calves
2.4%
Lower Back
2.1%
Forearms
1.8%
Adductors
1.2%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press
3
8-10 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press
3
8-10 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press
3
8-10 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press
3
8-10 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Bike
1
20 mins
-
2
Weak Points - Choose 2
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Bike
1
20 mins
-
2
Weak Points - Choose 2
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Bike
1
20 mins
-
2
Weak Points - Choose 2
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT Bike
1
20 mins
-
2
Weak Points - Choose 2
1
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Calf Raise (Leg Press)
4 Sets
12-15 Reps
-
5
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
No exercises added to this day
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Shoulder Press (Machine)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Single Arm Iso Row
3 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 6
1
HIIT Bike
1 Set
20 mins
-
2
Weak Points - Choose 2
1 Set
-