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MaxLoss - The max cut - Phase 1

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2 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
    Sep 07, 2025 01:45

Summary

MaxLoss - The max cut - Phase 1 is a transformative 4-week program designed to help you shed excess body fat while building lean muscle. Committing to 5 days a week, you'll tackle a balanced mix of push and lower body workouts, incorporating essential lifts like the Bench Press and Romanian Deadlift. Each session is crafted to elevate your intensity and maximize your results, ensuring you stay motivated and on track. Equip yourself with a full gym and get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Biceps
16.4%
Triceps
16%
Chest
8.2%
Hamstrings
7.5%
Quadriceps
7.5%
Glutes
7.1%
Front Delts
6.4%
Upper Back
5.7%
Middle Delts
5.3%
Lats
4.6%
Forearms
4.3%
Calves
3.6%
Abs
3.2%
Lower Back
2.5%
Adductors
1.4%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Glute Bridge (Bodyweight)
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
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
T-Bar Row
4
10 reps
RPE 9
4
Bicep Curl (Barbell)
4
10 reps
RPE 9
5
Concentration Curl
4
12 reps
RPE 9
6
Face Away Cable Curl
4
15 reps
RPE 9
7
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
T-Bar Row
4
10 reps
RPE 9
4
Bicep Curl (Barbell)
4
10 reps
RPE 9
5
Concentration Curl
4
12 reps
RPE 9
6
Face Away Cable Curl
4
15 reps
RPE 9
7
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
T-Bar Row
4
10 reps
RPE 9
4
Bicep Curl (Barbell)
4
10 reps
RPE 9
5
Concentration Curl
4
12 reps
RPE 9
6
Face Away Cable Curl
4
15 reps
RPE 9
7
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
T-Bar Row
4
10 reps
RPE 9
4
Bicep Curl (Barbell)
4
10 reps
RPE 9
5
Concentration Curl
4
12 reps
RPE 9
6
Face Away Cable Curl
4
15 reps
RPE 9
7
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
Glute Bridge (Bodyweight)
4 Sets
12 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
3
Seated Hamstring Curl
4 Sets
15 Reps
@9
4
Standing Calf Raise
4 Sets
15 Reps
@9
5
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
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
T-Bar Row
4 Sets
10 Reps
@9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
5
Concentration Curl
4 Sets
12 Reps
@9
6
Face Away Cable Curl
4 Sets
15 Reps
@9
7
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