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6 Week Cut - MAX Muscle - Loss Fat

by Brandon Goff

Program Description

Designed for a cutting phase. Lower volume but enough work to keep your hard earned muscle.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2026 10:49
  • Last Edited
    Jan 01, 2026 11:04
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Hamstrings
13.8%
Glutes
12.3%
Triceps
8.5%
Front Delts
7.7%
Upper Back
7.7%
Lats
6.2%
Abs
5.4%
Chest
4.6%
Biceps
4.6%
Lower Back
4.2%
Middle Delts
3.8%
Calves
3.1%
Rear Delts
1.5%
Adductors
1.2%
Forearms
0.8%
Abductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
12-20 reps
RPE 8
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8.5
3
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Cable)
2
12-20 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 9
4
Lateral Raise (Cable)
2
12-20 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
12-20 reps
RPE 8
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8.5
3
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Cable)
2
12-20 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 9
4
Lateral Raise (Cable)
2
12-20 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Single-Leg Leg Curl
2
12-15 reps
RPE 8
5
Standing Calf Raise
2
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
2
12-15 reps
RPE 8.5
4
Single-Leg Leg Curl
2
12-15 reps
RPE 8.5
5
Standing Calf Raise
2
12-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Single-Leg Leg Curl
2
12-15 reps
RPE 9
5
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Single-Leg Leg Curl
2
12-15 reps
RPE 8
5
Standing Calf Raise
2
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
2
12-15 reps
RPE 8.5
4
Single-Leg Leg Curl
2
12-15 reps
RPE 8.5
5
Standing Calf Raise
2
12-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Single-Leg Leg Curl
2
12-15 reps
RPE 9
5
Standing Calf Raise
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Bench Press (Barbell)
3
8-10 reps
RPE 8
3
T-Bar Row
2
8-10 reps
RPE 8
4
Face Pull
2
15-20 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
T-Bar Row
2
8-10 reps
RPE 8.5
4
Face Pull
2
15-20 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Bench Press (Barbell)
3
8-10 reps
RPE 8
3
T-Bar Row
2
8-10 reps
RPE 8
4
Face Pull
2
15-20 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3
T-Bar Row
2
8-10 reps
RPE 8.5
4
Face Pull
2
15-20 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Deadlift (Smith Machine)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 8
4
Single Leg Romanian Deadlift
2
12-20 reps
RPE 8
5
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Deadlift (Smith Machine)
3
10-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 8.5
4
Single Leg Romanian Deadlift
2
12-20 reps
RPE 8.5
5
Seated Calf Raise
2
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10-12 reps
RPE 9
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Single Leg Romanian Deadlift
2
12-20 reps
RPE 9
5
Seated Calf Raise
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8
2
Deadlift (Smith Machine)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 8
4
Single Leg Romanian Deadlift
2
12-20 reps
RPE 8
5
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Deadlift (Smith Machine)
3
10-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 8.5
4
Single Leg Romanian Deadlift
2
12-20 reps
RPE 8.5
5
Seated Calf Raise
2
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10-12 reps
RPE 9
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Single Leg Romanian Deadlift
2
12-20 reps
RPE 9
5
Seated Calf Raise
2
15-20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Lateral Raise (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@8
5
Bicep Curl (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
4
Single-Leg Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5
Standing Calf Raise
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@8
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@8
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@8
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Leg Press (45 Degrees)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
4
Single Leg Romanian Deadlift
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@8
5
Seated Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@8