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maintenance and cut

by LordMar Dabalus

Program Description

Elevate your fitness journey with the "Maintenance and Cut" program, a focused 4-week training plan designed for those looking to maintain muscle while trimming body fat. With 20 sessions spread across the month, you'll engage in a variety of machine and free weight exercises targeting all major muscle groups. Each workout is crafted to push your limits, combining strength training with effective rep ranges to maximize results. Get ready to sculpt your physique and enhance your performance with this structured approach to fitness!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 30, 2026 08:38
  • Last Edited
    Jan 30, 2026 06:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Upper Back
12.4%
Front Delts
12%
Lats
9.3%
Biceps
8.9%
Middle Delts
8.1%
Chest
7.7%
Glutes
5%
Quadriceps
4.6%
Hamstrings
4.6%
Lower Back
3.9%
Rear Delts
3.5%
Abs
3.1%
Forearms
2.3%
Calves
1.5%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Shoulder Press (Machine)
2
10-15 reps
RPE 8
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-15 reps
RPE 8
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-15 reps
RPE 8
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-15 reps
RPE 8
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
10-15 reps
RPE 8
2
Seated Row (Cable)
2
10-12 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Bicep Curl (Machine)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
10-15 reps
RPE 8
2
Seated Row (Cable)
2
10-12 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Bicep Curl (Machine)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
10-15 reps
RPE 8
2
Seated Row (Cable)
2
10-12 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Bicep Curl (Machine)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
10-15 reps
RPE 8
2
Seated Row (Cable)
2
10-12 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Bicep Curl (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 8
2
Hamstring Curl
2
10-15 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 8
2
Hamstring Curl
2
10-15 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 8
2
Hamstring Curl
2
10-15 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 8
2
Hamstring Curl
2
10-15 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Bicep Curl (Machine)
3
15 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Bicep Curl (Machine)
3
15 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Bicep Curl (Machine)
3
15 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Bicep Curl (Machine)
3
15 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
10-15 Reps
@8
2
Lateral Raise (Machine)
2 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@8
Day 2
1
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-12 Reps
@8
3
Lat Prayer
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
2 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Bicep Curl (Machine)
1 Set
12 Reps
@8
Day 3
1
Leg Extension
2 Sets
12-15 Reps
@8
2
Hamstring Curl
2 Sets
10-15 Reps
@8
3
Leg Press
2 Sets
10 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
@8
5
Calf Raise (Machine)
2 Sets
20 Reps
@8
Day 4
1
Rear Delt Row
2 Sets
15 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
3
Lat Pulldown
2 Sets
12 Reps
@8
4
Bicep Curl (Machine)
3 Sets
15 Reps
@8
5
Abs Crunch (Machine)
3 Sets
20 Reps
@8
Day 5
1
Dip (Weighted)
2 Sets
12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5
Back Extension
3 Sets
20 Reps
@8