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BoostcampPNG

Accelerated Fat Loss Cycle

by Noah Anderson
1 athletes joined

Program Description

To maximize fat loss while preserving muscle during an accelerated cut, your lifting split should: • Prioritize heavy, compound lifts to maintain strength and muscle mass. • Avoid excessive volume to prevent recovery issues from the calorie deficit. • Incorporate moderate rep ranges (not too high, not too low) to balance muscle retention and energy demands.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 28, 2025 05:20
  • Last Edited
    Feb 28, 2025 06:01
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 10
2
Pull-Up (Weighted)
4
5-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 10
2
Pull-Up (Weighted)
4
5-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 10
2
Pull-Up (Weighted)
4
5-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 10
2
Pull-Up (Weighted)
4
5-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 10
2
Pull-Up (Weighted)
4
5-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 10
2
Pull-Up (Weighted)
4
5-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
5
Lunge (Dumbbell)
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
5
Lunge (Dumbbell)
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
5
Lunge (Dumbbell)
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
5
Lunge (Dumbbell)
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
5
Lunge (Dumbbell)
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
5
Lunge (Dumbbell)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-6 reps
RPE 10
2
Chin-Up (Weighted)
3
6-8 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Side Crunch (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-6 reps
RPE 10
2
Chin-Up (Weighted)
3
6-8 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Side Crunch (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-6 reps
RPE 10
2
Chin-Up (Weighted)
3
6-8 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Side Crunch (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-6 reps
RPE 10
2
Chin-Up (Weighted)
3
6-8 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Side Crunch (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-6 reps
RPE 10
2
Chin-Up (Weighted)
3
6-8 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Side Crunch (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-6 reps
RPE 10
2
Chin-Up (Weighted)
3
6-8 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Side Crunch (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-6 Reps
@10
2
Pull-Up (Weighted)
4 Sets
5-6 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@10
5
Face Pull
3 Sets
12-15 Reps
@10
6
Hanging Leg Raise
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
5-6 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@10
5
Lunge (Dumbbell)
4 Sets
10-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
2
Dip (Weighted)
3 Sets
6-8 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
5
Hanging Leg Raise
3 Sets
12-15 Reps
@10
Day 4
1
Deadlift (Smith Machine)
3 Sets
5-6 Reps
@10
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
@10
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@10
6
Side Crunch (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@10
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@10
5
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
Day 6
1
Seated Overhead Press (Dumbbell)
4 Sets
6-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@10
7
Bicep Curl (Cable)
3 Sets
10-12 Reps
@10