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Cutting phase muscle maintenance

by Osvaldo R.
1 athletes joined
5.0
(1 rating)

Program Description

This program is intended to provide enough stimulus to maintain as much muscle and technique as possible during a long/aggressive cut. Progression consists of increasing weight throughout the weeks.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 17, 2025 12:13
  • Last Edited
    Nov 17, 2025 04:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Hamstrings
12.1%
Triceps
12.1%
Front Delts
8.6%
Glutes
8.6%
Middle Delts
7.6%
Biceps
7.2%
Upper Back
6.9%
Lats
6.4%
Chest
5.9%
Abs
4.2%
Lower Back
4%
Adductors
1.8%
Forearms
0.8%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Hamstring Curl
2
8-10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Hamstring Curl
2
8-10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Hamstring Curl
2
8-10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Hamstring Curl
2
8-10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1-3 reps
5-8 reps
RPE 8.5
RPE 7
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
3
Lat Pulldown
2
10-12 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1-3 reps
5-8 reps
RPE 8.5
RPE 7
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
3
Lat Pulldown
2
10-12 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1-3 reps
5-8 reps
RPE 8.5
RPE 7
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
3
Lat Pulldown
2
10-12 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1-3 reps
5-8 reps
RPE 8.5
RPE 7
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
3
Lat Pulldown
2
10-12 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 8.5
RPE 6.5
2
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 8.5
RPE 6.5
2
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 8.5
RPE 6.5
2
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 8.5
RPE 6.5
2
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
3
Hamstring Curl
2 Sets
8-10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
1-3 Reps
5-8 Reps
@8.5
@7
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@7
3
Lat Pulldown
2 Sets
10-12 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1-2 Reps
3-5 Reps
@8.5
@6.5
2
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
3
Lying Leg Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Tikya L.Age 24, Woman
4 hours ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
amazing way to maintain muscle . simple and not too burdensome