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M+J=MM cut cycle

by Maddy Treat
1 athletes joined

Program Description

**M+J=MM Cut Cycle** is an intense 8-week program designed to help you shred fat while building lean muscle. With a commitment of 40 days over the course of two months, this plan incorporates a mix of strength training and cardio, ensuring a balanced approach to fitness. You'll tackle a variety of exercises, including barbell squats, tricep dips, and HIIT circuits, all aimed at maximizing your results. Get ready to push your limits and transform your physique with this comprehensive workout cycle!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2026 01:51
  • Last Edited
    Mar 24, 2026 12:21
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Hamstrings
10.7%
Quadriceps
10.3%
Abs
8.5%
Triceps
8.1%
Front Delts
7.4%
Middle Delts
6.6%
Upper Back
5.2%
Lats
4.4%
Biceps
4.4%
Adductors
4.1%
Other
3.7%
Lower Back
3.3%
Rear Delts
3%
Chest
2.2%
Abductors
2.2%
Calves
1.1%
Forearms
1.1%
Cardio
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
2
40 reps
RPE 7.5
4
Hack Squat
3
10 reps
RPE 8.5
5A
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5B
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Glute Kickback (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
2
40 reps
RPE 7.5
4
Hack Squat
3
10 reps
RPE 8.5
5A
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5B
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Glute Kickback (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
2
40 reps
RPE 7.5
4
Hack Squat
3
10 reps
RPE 8.5
5A
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5B
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Glute Kickback (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
2
40 reps
RPE 7.5
4
Hack Squat
3
10 reps
RPE 8.5
5A
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5B
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Glute Kickback (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
2
40 reps
RPE 7.5
4
Hack Squat
3
10 reps
RPE 8.5
5A
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5B
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Glute Kickback (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
2
40 reps
RPE 7.5
4
Hack Squat
3
10 reps
RPE 8.5
5A
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5B
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Glute Kickback (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
2
40 reps
RPE 7.5
4
Hack Squat
3
10 reps
RPE 8.5
5A
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5B
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Glute Kickback (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
2
40 reps
RPE 7.5
4
Hack Squat
3
10 reps
RPE 8.5
5A
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5B
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Glute Kickback (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
6
Run
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
6
Run
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
6
Run
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
6
Run
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
6
Run
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
6
Run
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
6
Run
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8.5
6
Run
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
4A
Jump Switch Lunge
3
20 reps
RPE 8
4B
Burpee
3
10 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
4D
Bicycle Crunch
3
24 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
4A
Jump Switch Lunge
3
20 reps
RPE 8
4B
Burpee
3
10 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
4D
Bicycle Crunch
3
24 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
4A
Jump Switch Lunge
3
20 reps
RPE 8
4B
Burpee
3
10 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
4D
Bicycle Crunch
3
24 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
4A
Jump Switch Lunge
3
20 reps
RPE 8
4B
Burpee
3
10 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
4D
Bicycle Crunch
3
24 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
4A
Jump Switch Lunge
3
20 reps
RPE 8
4B
Burpee
3
10 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
4D
Bicycle Crunch
3
24 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
4A
Jump Switch Lunge
3
20 reps
RPE 8
4B
Burpee
3
10 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
4D
Bicycle Crunch
3
24 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
4A
Jump Switch Lunge
3
20 reps
RPE 8
4B
Burpee
3
10 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
4D
Bicycle Crunch
3
24 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
4A
Jump Switch Lunge
3
20 reps
RPE 8
4B
Burpee
3
10 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
4D
Bicycle Crunch
3
24 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Run
1 Set
30-45 mins
@9
Day 4
1
Tricep Dip (Bodyweight)
3 Sets
AMRAP
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
3
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@9.5
4A
Jump Switch Lunge
3 Sets
20 Reps
@8
4B
Burpee
3 Sets
10 Reps
@9
4C
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8.5
4D
Bicycle Crunch
3 Sets
24 Reps
@9.5
Day 5
1
Cardio
1 Set
30-60 mins
@8
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@7.5
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@7.5
3
Walking Lunge (Dumbbell)
2 Sets
40 Reps
@7.5
4
Hack Squat
3 Sets
10 Reps
@8.5
5A
Hip Abductor (Machine)
3 Sets
15-20 Reps
@8
5B
Hip Adductor (Machine)
3 Sets
15-20 Reps
@8
6
Glute Kickback (Cable)
3 Sets
AMRAP
@9
Day 2
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@9.5
5
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
@8.5
6
Run
1 Set
20-30 mins
@8