Maintanence & Cut phase 1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 2 | 16–30 reps |
| 2 | Tibialis Raise | 2 | 16–30 reps |
| 3 | Abs Crunch (Weighted) | 2 | 12 reps |
| 4 | Lying Leg Raise | 2 | 12–15 reps |
| 5 | Wood Chop | 2 | 15–20 reps |
| 6 | Leg Curl | 2 | 15–20 reps |
| 7 | Leg Extension | 2 | 15–20 reps |
| 8 | Hack Squat | 3 | 8–12 reps |
| 9 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 10 | Front Squat (Barbell) | 3 | 10–15 reps |
| 11 | Single Leg Romanian Deadlift | 2 | 10–15 reps |
| 12 | Sissy Squat (Weighted) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 10–15 reps |
| 2 | Pull-Up (Weighted) | 3 | 10–15 reps |
| 3 | Chest Supported Row (Machine) | 3 | 10–15 reps |
| 4 | Straight Arm Pulldown | 3 | 12–18 reps |
| 5 | Upright Row (Barbell) | 2 | 10–15 reps |
| 6 | Shrug (Dumbbell) | 2 | 16–20 reps |
| 7 | Bicep Curl (Dumbbell) | 2 | 15–20 reps |
| 8 | Preacher Curl (EZ Bar) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Forearm Curl | 2 | 6–20 reps |
| 2 | Forearm Raise | 2 | 8–15 reps |
| 3 | Chest Fly (Cable) | 3 | 10–15 reps |
| 4 | Incline Bench Press (Barbell) | 3 | 8–14 reps |
| 5 | Decline Chest Fly | 3 | 10–15 reps |
| 6 | Pec Deck (Machine) | 2 | 15–20 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | 12–16 reps |
| 8 | French Press | 2 | 15–20 reps |
| 9 | Tricep Pushdown (Cable) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Weighted) | 2 | 12 reps |
| 2 | Lying Leg Raise | 2 | 12–15 reps |
| 3 | Wood Chop | 2 | 15–20 reps |
| 4 | Standing Calf Raise | 3 | 16–30 reps |
| 5 | Tibialis Raise | 3 | 16–30 reps |
| 6 | Cardio | 1 | 60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 3 | 10–16 reps |
| 2 | Reverse Pec Deck | 3 | 12–16 reps |
| 3 | Face Pull | 2 | 12–16 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–16 reps |
| 5 | Upright Row (Barbell) | 2 | 12–16 reps |
| 6 | Shoulder Press (Plate Loaded) | 3 | 12–16 reps |
| 7 | Forearm Curl | 2 | 6–20 reps |
| 8 | Forearm Raise | 2 | 15–20 reps |
| 9 | Wrist Curls | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 2 | 1.5 min |
| 2 | Side Plank | 2 | 1 min |
| 3 | Back Extension (Weighted) | 2 | 10–15 reps |
| 4 | Bench Press (Close Grip) | 3 | 10–14 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps |
| 7 | Preacher Curl (EZ Bar) | 2 | 12–16 reps |
| 8 | Bicep Curl (Machine) | 2 | 15–20 reps |
| 9 | Tricep Extension (Machine) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 60 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Maintanence & Cut phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Maintanence & Cut phase 1 is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Maintanence & Cut phase 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
