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
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedOct 20, 2025 05:38
- Last EditedOct 20, 2025 05:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Front Delts
8.9%
Lats
8.7%
Biceps
8.4%
Chest
8.3%
Quadriceps
8.1%
Triceps
8.1%
Middle Delts
6.8%
Hamstrings
6.6%
Glutes
6.5%
Rear Delts
5%
Abs
4.8%
Lower Back
3%
Calves
3%
Adductors
1.2%
Forearms
0.9%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Press3 Sets
8-10 Reps
-
4
Calf Raise (Leg Press)4 Sets
12-15 Reps
-
5
Hanging Leg Raise3 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 Pulldown3 Sets
10 Reps
-
3
Single Arm Iso Row3 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 21 Set
-