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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
    Jun 18, 2025 11:24

Summary

Embark on a transformative journey with the Accelerated Fat Loss Cycle, a comprehensive 6-week program designed to torch fat and build lean muscle. Committing to six days a week, you'll engage in targeted upper and lower body workouts, featuring compound lifts like barbell squats and incline bench presses, paired with high-intensity exercises to maximize calorie burn. Each session is crafted to challenge your strength and endurance, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to redefine your limits and unveil a stronger, leaner you!
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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
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