MPT cutting phase Ellis

by Marijn

1 athletes joined

Program Description

RPT (Reverse piramide training) Je doet paar warming up sets, hierna volgt meteen de zwaarste top set. Na deze set verlaag je de intensiteit met 5/10 %. Hoeveel je precies verlaagd maakt niet uit, bij de bankdruk bijvoorbeeld 5 kilo, maar het kan zijn dat je bijvoorbeeld 2de set 10 kilo verlaagd en daarna de 3de set 5 kilo. Het maakt niet uit zolang je maar steeds in die intensiteit blijft behouden/ verbeteren week op week, tot je de top van de reprange haalt, dan verhoog je de intensiteit. Maar behouden van intensiteit is het uitgangpunt. marginale verbetering kan, maar meer focus op vetafname en spier/kracht behoud raad ik in deze phase meer aan omdat je van een gain phase afkomt. Tussen de Rpt sets zou ik bij de alle oefeningen 3 min rust houden, op zijn minst 2 maar liever 3. Hierdoor kan de intensiteit hoog blijven ook in het calorieën tekort. Bij de tricep push down is 1.5 a 2 min rust wel voldoende, maar mag ook 3. Andere oefening ook 2 min zoiets, de iets langere rust zorgt voor het aankunnen van de hogere intensiteit. 1 min mag ook, maar dan zal de intensiteit op den duur waarschijnlijk iets zakken. dit is bij de latere oefeningen in de workout niet erg, of bijvoorbeeld bij optionele oefeningen.

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
Aug 11, 2025 11:20
Last Edited
Aug 11, 2025 04:08

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ON THE BOOSTCAMP APP FOR FREE

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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

WEEK 9

WEEK 10

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 1

Bench Press (Barbell)

5-6 reps

6-8 reps

8-10 reps

80%

75%

70%

Bench Press (Close Grip)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Seated Row (Machine)

10-12 reps

70%

Rear Delt Fly (Machine)

10-15 reps

70%

Single Arm Shoulder Press

12-15 reps

65%

Dead Hang

0.3 mins

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 2

Trap Bar Deadlift

4-6 reps

6-8 reps

8-10 reps

85%

75%

60%

Goblet Squat

10-14 reps

60%

Tricep Pushdown (Cable)

6-8 reps

8-10 reps

10-12 reps

80%

75%

70%

Hamstring Curl

10-12 reps

70%

Wood Chop

10 reps

70%

Optioneel

Day 1

Bench Press (Barbell)

1 Set

5-6 Reps

6-8 Reps

8-10 Reps

80%

75%

70%

Bench Press (Close Grip)

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

80%

75%

70%

Seated Row (Machine)

3 Sets

10-12 Reps

70%

Rear Delt Fly (Machine)

3 Sets

10-15 Reps

70%

Single Arm Shoulder Press

3 Sets

12-15 Reps

65%

Dead Hang

2 Sets

0.3 mins

Day 2

Trap Bar Deadlift

1 Set

4-6 Reps

6-8 Reps

8-10 Reps

85%

75%

60%

Goblet Squat

3 Sets

10-14 Reps

60%

Tricep Pushdown (Cable)

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

80%

75%

70%

Hamstring Curl

3 Sets

10-12 Reps

70%

Wood Chop

3 Sets

10 Reps

70%

Optioneel

1 Set