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Cutting phase muscle maintenance

by Osvaldo R.
24 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
    Dec 31, 2025 06:07
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
AppleStore
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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
2 months 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