4.0
(1 rating)
Program Description
Purpose of program is to maintain muscle and size during cut weight. Not designed for true bulking period
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2024 08:34
- Last EditedJun 18, 2025 11:34
Summary
Get ready to maintain your gains with the Summer Maintenance P/P/L/U/L program! Over the next 8 weeks, you'll engage in a balanced routine combining push, pull, legs, and upper/lower body workouts, designed to keep your strength and muscle definition sharp. Train five days a week with a variety of exercises, from barbell bench presses to cable tricep extensions, ensuring every muscle group gets the attention it deserves. This program is perfect for those looking to stay fit and strong through the summer months!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6+ Reps
@9.5
2
Shoulder Press (Plate Loaded)4 Sets
8 Reps
@9
3
Incline Chest Press (Machine)3 Sets
10 Reps
@8
4
Overhead Tricep Extension (Cable)3 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)3 Sets
8 Reps
@9
6
Hanging Leg Raise4 Sets
AMRAP
@9
Day 3
1
Chest Supported Row (Machine)3 Sets
8 Reps
@9
2
Lat Pulldown3 Sets
8 Reps
@9
3
Lat Pulldown3 Sets
10 Reps
@9
4
Preacher Curl (Dumbbell)3 Sets
8 Reps
@9
5
Reverse Bicep Curl (EZ Bar)3 Sets
10 Reps
@9
6
Hanging Leg Raise4 Sets
AMRAP
@9
Day 5
1
Bench Press (Dumbbell)3 Sets
10 Reps
@9
2
T-Bar Row3 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)4 Sets
AMRAP
@9
5
Dip (Bodyweight)4 Sets
AMRAP
@9
6
Hanging Leg Raise4 Sets
AMRAP
@9
Day 4
1
Hack Squat3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
@9
3
Hip Abductor (Machine)3 Sets
10 Reps
@8
4
Hip Adductor (Machine)3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)3 Sets
8 Reps
@9
2
Hip Thrust (Barbell)3 Sets
10 Reps
@9
3
Reverse Lunge (Dumbbell)3 Sets
8 Reps
@9
4
Leg Curl3 Sets
8 Reps
@9
5
Abs Crunch (Weighted)4 Sets
10 Reps
@7