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MaxLoss - The max cut - Phase 1

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1 athletes joined

Program Description

Fat loss while building muscle

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 06:58
  • Last Edited
    Aug 07, 2025 07:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Incline Cable Chest Press
4
15 reps
RPE 9
4
Seated Overhead Press (Barbell)
4
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Incline Cable Chest Press
4
15 reps
RPE 9
4
Seated Overhead Press (Barbell)
4
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Incline Cable Chest Press
4
15 reps
RPE 9
4
Seated Overhead Press (Barbell)
4
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Incline Cable Chest Press
4
15 reps
RPE 9
4
Seated Overhead Press (Barbell)
4
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
Seated Hamstring Curl
4
15 reps
RPE 9
3
Glute Bridge (Bodyweight)
4
12 reps
RPE 9
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Bicep Curl (Barbell)
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
Seated Hamstring Curl
4
15 reps
RPE 9
3
Glute Bridge (Bodyweight)
4
12 reps
RPE 9
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Bicep Curl (Barbell)
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
Seated Hamstring Curl
4
15 reps
RPE 9
3
Glute Bridge (Bodyweight)
4
12 reps
RPE 9
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Bicep Curl (Barbell)
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
Seated Hamstring Curl
4
15 reps
RPE 9
3
Glute Bridge (Bodyweight)
4
12 reps
RPE 9
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Bicep Curl (Barbell)
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
One Arm Bent Over Row
4
10 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 9
4
Concentration Curl
4
12 reps
RPE 9
5
Face Away Cable Curl
4
15 reps
RPE 9
6
Wrist Curls
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
One Arm Bent Over Row
4
10 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 9
4
Concentration Curl
4
12 reps
RPE 9
5
Face Away Cable Curl
4
15 reps
RPE 9
6
Wrist Curls
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
One Arm Bent Over Row
4
10 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 9
4
Concentration Curl
4
12 reps
RPE 9
5
Face Away Cable Curl
4
15 reps
RPE 9
6
Wrist Curls
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
One Arm Bent Over Row
4
10 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 9
4
Concentration Curl
4
12 reps
RPE 9
5
Face Away Cable Curl
4
15 reps
RPE 9
6
Wrist Curls
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
4
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Concentration Curl
4
15 reps
RPE 10
7
Dip (Bodyweight)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
4
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Concentration Curl
4
15 reps
RPE 10
7
Dip (Bodyweight)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
4
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Concentration Curl
4
15 reps
RPE 10
7
Dip (Bodyweight)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
4
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Concentration Curl
4
15 reps
RPE 10
7
Dip (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
4
15 reps
RPE 10
3
Split Squat (Bodyweight)
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
5
Hanging Leg Raise
4
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
4
15 reps
RPE 10
3
Split Squat (Bodyweight)
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
5
Hanging Leg Raise
4
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
4
15 reps
RPE 10
3
Split Squat (Bodyweight)
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
5
Hanging Leg Raise
4
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
4
15 reps
RPE 10
3
Split Squat (Bodyweight)
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
5
Hanging Leg Raise
4
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@9
3
Incline Cable Chest Press
4 Sets
15 Reps
@9
4
Seated Overhead Press (Barbell)
4 Sets
10 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
8
Single Arm Tricep Extension (Cable)
4 Sets
15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
2
Seated Hamstring Curl
4 Sets
15 Reps
@9
3
Glute Bridge (Bodyweight)
4 Sets
12 Reps
@9
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@9
5
Standing Calf Raise
4 Sets
15 Reps
@9
6
Bicep Curl (Barbell)
4 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
One Arm Bent Over Row
4 Sets
10 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
4
Concentration Curl
4 Sets
12 Reps
@9
5
Face Away Cable Curl
4 Sets
15 Reps
@9
6
Wrist Curls
4 Sets
20 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Incline Curl (Dumbbell)
4 Sets
10 Reps
@9
3
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
4
Hammer Curl (Dumbbell)
4 Sets
12 Reps
@9
5
Skull Crusher (Barbell)
4 Sets
12 Reps
@8
6
Concentration Curl
4 Sets
15 Reps
@10
7
Dip (Bodyweight)
4 Sets
15 Reps
@10
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
4 Sets
15 Reps
@10
3
Split Squat (Bodyweight)
4 Sets
10 Reps
@10
4
Standing Calf Raise
4 Sets
20 Reps
@10
5
Hanging Leg Raise
4 Sets
20 Reps
@10
6
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@10