Program Description
This program is designed to apply hypertrophy for all major compound movements with both cardio involved for a cut. This will help retain and build muscle with progressive overload movements while remaining on a deficit. Set for 4 weeks, track numbers, then restart if so desire. As well, these workouts should be under 1 ½ hours for weights. RPE 9 should be used for hypertrophy movements, and I also added compound contrasting movements at 50% 1RM to prevent fatigue. Once 4 weeks have been completed, add 5 lbs for your upper body and 10 for your lower if you were able to meet your goals. Because bench is performed daily, I couldn't find which day to set biceps would be the best. So they can be changed in order per day 1, 2, 4, and 5.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Athletics, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedSep 21, 2025 10:45
- Last EditedSep 21, 2025 10:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
23.9%
Front Delts
13.6%
Chest
13.2%
Middle Delts
8%
Quadriceps
7.2%
Glutes
5.6%
Upper Back
5.2%
Biceps
5.2%
Forearms
4.1%
Hamstrings
4%
Cardio
3.3%
Lats
2%
Adductors
1.6%
Lower Back
1.6%
Abs
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Decline Bench Press (Barbell)
3
6-15 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Tricep Extension (Barbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Chest Press (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Decline Bench Press (Barbell)
3
6-15 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Tricep Extension (Barbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Chest Press (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Decline Bench Press (Barbell)
3
6-15 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Tricep Extension (Barbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Chest Press (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Decline Bench Press (Barbell)
3
6-15 reps
50%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 6
RPE 6
4
Tricep Extension (Barbell)
2
1
12 reps
15 reps
RPE 6
RPE 6
5
Chest Press (Machine)
2
1
12 reps
15 reps
RPE 6
RPE 6
6
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 6
RPE 6
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
3
6-15 reps
75%
3
Military Press (Barbell)
3
12-15 reps
50%
4
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Upright Row (Barbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Incline Bench Press (Barbell)
3
6-15 reps
75%
3
Military Press (Barbell)
3
12-15 reps
50%
4
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Upright Row (Barbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
3
6-15 reps
75%
3
Military Press (Barbell)
3
12-15 reps
50%
4
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Upright Row (Barbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
6-15 reps
50%
3
Military Press (Barbell)
3
12-15 reps
50%
4
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 6
RPE 6
5
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 6
RPE 6
6
Upright Row (Barbell)
2
1
12 reps
15 reps
RPE 6
RPE 6
7
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
2
Reverse Wrist Curl (Barbell)
2
2
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
2
Reverse Wrist Curl (Barbell)
2
2
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
2
Reverse Wrist Curl (Barbell)
2
2
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
2
Reverse Wrist Curl (Barbell)
2
2
1
10 reps
12 reps
15 reps
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Squat (Barbell)
3
12-15 reps
50%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
4
Lat Pulldown
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Barbell)
3
12-15 reps
50%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
4
Lat Pulldown
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
12-15 reps
50%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
4
Lat Pulldown
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
3
12-15 reps
50%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
50%
50%
4
Lat Pulldown
2
1
12 reps
15 reps
RPE 6
RPE 6
5
Cable Crossover
2
1
12 reps
15 reps
RPE 6
RPE 6
6
Overhead Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 6
RPE 6
7
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Bench Press (Barbell)
3
6-15 reps
50%
3
Deadlift (Barbell)
3
6+ reps
50%
4
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Bench Press (Barbell)
3
6-15 reps
50%
3
Deadlift (Barbell)
3
6+ reps
50%
4
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
6-15 reps
50%
3
Deadlift (Barbell)
3
6+ reps
50%
4
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
6-15 reps
50%
3
Deadlift (Barbell)
3
6+ reps
50%
4
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 6
RPE 6
5
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 6
RPE 6
6
Seated Shoulder Press (Dumbbell)
2
1
12 reps
15 reps
RPE 6
RPE 6
7
Elliptical
1
15-60 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Decline Bench Press (Barbell)3 Sets
6-15 Reps
75%
3
Tricep Rope Push Down (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
4
Tricep Extension (Barbell)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
5
Chest Press (Machine)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6
Seated Dip (Machine)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
7
Elliptical1 Set
15-60 mins
@7
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Incline Bench Press (Barbell)3 Sets
6-15 Reps
75%
3
Military Press (Barbell)3 Sets
12-15 Reps
50%
4
Tricep Extension (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
5
Bicep Curl (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6
Upright Row (Barbell)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
7
Elliptical1 Set
15-60 mins
@7
Day 3
1
Elliptical1 Set
60 mins
@7.5
2
Reverse Wrist Curl (Barbell)2 Sets
2 Sets
1 Set
10 Reps
12 Reps
15 Reps
@9
@9
@9
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Squat (Barbell)3 Sets
12-15 Reps
50%
3
Tricep Rope Push Down (Cable)2 Sets
1 Set
12 Reps
15 Reps
75%
75%
4
Lat Pulldown2 Sets
1 Set
12 Reps
15 Reps
@9
@9
5
Cable Crossover2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6
Overhead Tricep Extension (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
7
Elliptical1 Set
15-60 mins
@7
Day 5
1
Military Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Bench Press (Barbell)3 Sets
6-15 Reps
50%
3
Deadlift (Barbell)3 Sets
6+ Reps
50%
4
Tricep Extension (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
5
Bicep Curl (EZ Bar)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
7
Elliptical1 Set
15-60 mins
@7