MaxLoss - The max cut - Phase 1
This is phase 1 of a cut program with a special focus on building bigger arms while also getting stronger for bigger lifts.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 12 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 12 reps | @9 |
| 3 | Incline Cable Chest Press | 4 | 15 reps | @9 |
| 4 | Seated Overhead Press (Barbell) | 4 | 10 reps | @9 |
| 5 | One Arm Lateral Raise (Cable) | 4 | 15 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 4 | 12 reps | @9 |
| 7 | V-Handle Tricep Pushdown (Cable) | 4 | 15 reps | @9 |
| 8 | Single Arm Tricep Extension (Cable) | 4 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Glute Bridge (Bodyweight) | 4 | 12 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 4 | 10 reps | @9 |
| 3 | Seated Hamstring Curl | 4 | 15 reps | @9 |
| 4 | Standing Calf Raise | 4 | 15 reps | @9 |
| 5 | Reverse Lunge (Dumbbell) | 4 | 12 reps | @9 |
| 6 | Bicep Curl (Dumbbell) | 4 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 10 reps | @10 |
| 2 | One Arm Bent Over Row | 4 | 10 reps | @10 |
| 3 | T-Bar Row | 4 | 10 reps | @9 |
| 4 | Bicep Curl (Barbell) | 4 | 10 reps | @9 |
| 5 | Concentration Curl | 4 | 12 reps | @9 |
| 6 | Face Away Cable Curl | 4 | 15 reps | @9 |
| 7 | Wrist Curls | 4 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps | @8 |
| 2 | Incline Curl (Dumbbell) | 4 | 10 reps | @9 |
| 3 | Overhead Tricep Extension (Cable) | 4 | 12 reps | @9 |
| 4 | Hammer Curl (Dumbbell) | 4 | 12 reps | @9 |
| 5 | Skull Crusher (Barbell) | 4 | 12 reps | @8 |
| 6 | Concentration Curl | 4 | 15 reps | @10 |
| 7 | Dip (Bodyweight) | 4 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps | @8 |
| 2 | Leg Extension | 4 | 15 reps | @10 |
| 3 | Split Squat (Bodyweight) | 4 | 10 reps | @10 |
| 4 | Standing Calf Raise | 4 | 20 reps | @10 |
| 5 | Hanging Leg Raise | 4 | 20 reps | @10 |
| 6 | Bicep Curl (EZ Bar) | 4 | 15 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, MaxLoss - The max cut - Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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.
MaxLoss - The max cut - Phase 1 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
MaxLoss - The max cut - Phase 1 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
