logo
BoostcampPNG

CJ - Maintenance Mode Workout

by Chris J.

Program Description

Workout for maintaining muscle during cutting or maintenance mode

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2026 04:24
  • Last Edited
    Feb 12, 2026 05:09
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.4%
Glutes
11%
Quadriceps
9.5%
Triceps
8.8%
Front Delts
8.5%
Lats
8.2%
Upper Back
8.2%
Biceps
6.6%
Abs
6%
Chest
5.7%
Middle Delts
3.8%
Calves
3.8%
Lower Back
2.5%
Adductors
1.9%
Abductors
1.9%
Forearms
1.3%
Rear Delts
0.9%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Dip (Weighted)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Dip (Weighted)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Dip (Weighted)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Dip (Weighted)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Dip (Weighted)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Dip (Weighted)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Dip (Weighted)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Dip (Weighted)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
5
Abs Crunch (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
5
Abs Crunch (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
5
Abs Crunch (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
5
Abs Crunch (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
5
Abs Crunch (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
5
Abs Crunch (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
5
Abs Crunch (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
5
Abs Crunch (Machine)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Hamstring Curl
3
12-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
6
Plank
2
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Hamstring Curl
3
12-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
6
Plank
2
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Hamstring Curl
3
12-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
6
Plank
2
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Hamstring Curl
3
12-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
6
Plank
2
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Hamstring Curl
3
12-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
6
Plank
2
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Hamstring Curl
3
12-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
6
Plank
2
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Hamstring Curl
3
12-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
6
Plank
2
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Hamstring Curl
3
12-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
6
Plank
2
1-3 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
5
Dip (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
5
Abs Crunch (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
Day 4
1
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Walking Lunge (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
6
Plank
1 Set
1 Set
1-3 mins
1-3 mins
@8
@8