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Cut Phase 1

by Ferris B.

Program Description

After a long hypertrophy phase, it's time to cut the fat and preserve the gains. Keep rest times to 60-120 seconds. Cardio days can be anything you want at an RPE of 6 for 30-60 minutes.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 23, 2025 01:00
  • Last Edited
    Jun 25, 2025 04:43

Summary

Embark on a transformative journey with **Cut Phase 1**, a focused 4-week program designed to help you shed fat while building strength. Committing to 5 days a week, you'll engage in a balanced mix of compound lifts and targeted exercises, including barbell squats, incline presses, and weighted pull-ups, to maximize muscle retention and enhance your physique. Each session is crafted to challenge your limits, ensuring you stay motivated and on track. Equip yourself with a full gym and get ready to redefine your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.3%
Quadriceps
8.3%
Glutes
8.3%
Triceps
8.3%
Abs
7.8%
Chest
7.8%
Front Delts
7.4%
Lats
7.4%
Hamstrings
7.2%
Middle Delts
6.3%
Biceps
5.4%
Lower Back
2.7%
Rear Delts
2.7%
Forearms
2.7%
Calves
2.2%
Olympic
2.2%
Adductors
2%
Cardio
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Step-Up (Weighted)
2
12 reps
RPE 8
4
Seated Calf Raise
2
15 reps
RPE 9
5
Hanging Leg Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Step-Up (Weighted)
2
12 reps
RPE 8
4
Seated Calf Raise
2
15 reps
RPE 9
5
Hanging Leg Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Step-Up (Weighted)
2
12 reps
RPE 8
4
Seated Calf Raise
2
15 reps
RPE 9
5
Hanging Leg Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Step-Up (Weighted)
2
12 reps
RPE 8
4
Seated Calf Raise
2
15 reps
RPE 9
5
Hanging Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Dumbbell Row
2
10 reps
RPE 8
3
Lat Pulldown
2
10 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Dumbbell Row
2
10 reps
RPE 8
3
Lat Pulldown
2
10 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Dumbbell Row
2
10 reps
RPE 8
3
Lat Pulldown
2
10 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Dumbbell Row
2
10 reps
RPE 8
3
Lat Pulldown
2
10 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Snatch (Dumbbell)
2
10 reps
RPE 8
4
Farmer's Walk (Weighted)
2
40 reps
RPE 8
5
Russian Twist
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Snatch (Dumbbell)
2
10 reps
RPE 8
4
Farmer's Walk (Weighted)
2
40 reps
RPE 8
5
Russian Twist
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Snatch (Dumbbell)
2
10 reps
RPE 8
4
Farmer's Walk (Weighted)
2
40 reps
RPE 8
5
Russian Twist
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Snatch (Dumbbell)
2
10 reps
RPE 8
4
Farmer's Walk (Weighted)
2
40 reps
RPE 8
5
Russian Twist
2
20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
3
Step-Up (Weighted)
2 Sets
12 Reps
@8
4
Seated Calf Raise
2 Sets
15 Reps
@9
5
Hanging Leg Raise
2 Sets
15 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8
4
Lateral Raise (Cable)
2 Sets
15 Reps
@9
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
Day 3
1
Cardio (Zone 2)
1 Set
1 Reps
@7
Day 4
1
Pull-Up (Weighted)
3 Sets
6 Reps
@9
2
Dumbbell Row
2 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
10 Reps
@8
4
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
5
Rear Delt Fly (Machine)
2 Sets
15 Reps
@9
Day 5
1
Goblet Squat
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
3
Snatch (Dumbbell)
2 Sets
10 Reps
@8
4
Farmer's Walk (Weighted)
2 Sets
40 Reps
@8
5
Russian Twist
2 Sets
20 Reps
@9