Cutting muscle matainace/strength
Cutting strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | — |
| 3 | Pec Deck (Machine) | 2 | 10–15 reps | — |
| 4 | Dip (Weighted) | 5 | 5–7 reps | — |
| 5 | Seated Overhead Press (Dumbbell) | 3 | 5–9 reps | — |
| 6 | Overhead Press (Machine) | 3 | 7–15 reps | — |
| 7 | Lateral Raise (Cable) | 5 | 10–15 reps | — |
| 8 | Deadhang | 1 | 0 min | — |
| 9 | Hanging Leg Raise | 3 | 0 reps | — |
| 10 | Plank (Weighted) | 1 | 0 reps | — |
| 11 | Pull-Up (Bodyweight) | 1 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 5 | 5 reps |
| 2 | Overhead Squat | 3 | AMRAP |
| 3 | Hip Abductor (Machine) | 2 | 8 reps |
| 4 | Seated Row (Machine) | 4 | 0 reps |
| 5 | Bicep Curl (Cable) | 3 | 8–12 reps |
| 6 | Preacher Curl (Dumbbell) | 2 | 8–12 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 8 | Behind Back Forearm Curl | 3 | 0 reps |
| 9 | Russian Twist (Dumbbell) | 3 | 15 reps |
| 10 | Weighted Toe Touched | 3 | 10 reps |
| 11 | Back Extension | 5 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | AMRAP |
| 2 | Chin-Up (Bodyweight) | 3 | 5 reps |
| 3 | Lat Pulldown | 3 | 5 reps |
| 4 | Pullover (Machine) | 3 | 10–12 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 5–7 reps |
| 6 | Concentration Curl | 8 | AMRAP |
| 7 | Face Pull | 5 | 15 reps |
| 8 | Bench Press (Paused) | 3 | 0 reps |
| 9 | Bench Press (Close Grip) | 2 | 0 reps |
| 10 | Archer Push Up | 2 | 0 reps |
| 11 | Deficit Push Up | 2 | 0 reps |
| 12 | Push Up (Weighted) | 2 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–6 reps | @8 |
| 2 | Overhead Press (Barbell) | 1 | 4–7 reps | — |
| 3 | 6–10 reps | — | ||
| 3 | Behind-the-Neck Push Press | 3 | 5 reps | — |
| 4 | Barbell Row | 4 | 0 reps | — |
| 5 | T-Bar Row | 2 | 0 reps | — |
| 6 | Lat Pulldown (Single Arm) | 4 | 0 reps | — |
| 7 | Lateral Raise (Machine) | 5 | 0 reps | — |
| 8 | Rear Delt Fly (Machine) | 5 | 0 reps | — |
| 9 | Deadhang | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | @8 |
| 2 | Squat (Paused) | 2 | 5 reps | — |
| 3 | Snatch Deadlift | 2 | 7 reps | — |
| 4 | Romanian Deadlift (Barbell) | 4 | 5–7 reps | — |
| 5 | Seated Hamstring Curl | 1 | 10–15 reps | — |
| 6 | Back Extension | 4 | 5 reps | — |
| 7 | Calf Raise (Machine) | 2 | 5–7 reps | — |
| 2 | 10–15 reps | — | ||
| 8 | Side Plank Hip Drops | 2 | 8 reps | — |
| 9 | Decline Sit Up (Weighted) | 2 | 8 reps | — |
| 10 | Pull-Up (Bodyweight) | 1 | AMRAP | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Cutting muscle matainace/strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Cutting muscle matainace/strength is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cutting muscle matainace/strength is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
