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Sustainable Aggressive Cut Cycle

by Noah Anderson
3 athletes joined

Program Description

Designed for planet fitness & gyms without barbells. Use smith machines where barbells are specified. 4-day upper/lower split that avoids heavy spinal loading while still hitting all major muscle groups efficiently. Optimized for fat loss while maintaining strength and energy.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 31, 2025 02:19
  • Last Edited
    Jun 18, 2025 10:46

Summary

Embark on a transformative 6-week journey with the Sustainable Aggressive Cut Cycle, designed for those ready to shed fat while maintaining muscle. This program features four intense workouts per week, focusing on both upper and lower body strength through a mix of compound and isolation exercises. Each session is structured to maximize your results, incorporating varied rep ranges and intensities to keep your body challenged and engaged. Equip yourself with a full gym and get ready to push your limits and achieve a leaner physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Hamstrings
13.1%
Abs
11.7%
Glutes
10.8%
Triceps
7.7%
Middle Delts
6.8%
Front Delts
6.8%
Upper Back
6.3%
Chest
4.5%
Lats
4.1%
Biceps
4.1%
Lower Back
3.6%
Rear Delts
2.7%
Calves
2.3%
Abductors
0.5%
Forearms
0.5%
Adductors
0.5%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Seated Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Seated Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Seated Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Seated Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Seated Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Seated Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Split Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Lunge (Dumbbell)
3
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Split Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Lunge (Dumbbell)
3
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Split Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Lunge (Dumbbell)
3
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Split Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Lunge (Dumbbell)
3
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Split Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Lunge (Dumbbell)
3
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Split Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Lunge (Dumbbell)
3
10-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Chest Press (Machine)
3 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Hanging Leg Raise
3 Sets
AMRAP
@8
Day 2
1
Split Squat (Smith Machine)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
4
Leg Press
3 Sets
12-15 Reps
@8
5
Leg Extension
3 Sets
12-15 Reps
@8
6
Hanging Leg Raise
3 Sets
AMRAP
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
2
Seated Row (Machine)
3 Sets
10-12 Reps
@8
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
4
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
2
Split Squat (Smith Machine)
3 Sets
10-12 Reps
@8
3
Seated Hamstring Curl
3 Sets
12-15 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@8
6
Hanging Leg Raise
3 Sets
AMRAP
-