logo
BoostcampPNG

Stay jacked on a cut

by PJ Jonathan
13 athletes joined

Program Description

To retain muscle and strength during a cut. Specifically for an mma fight. Could be used to gain strength/size for beginners

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2024 03:47
  • Last Edited
    Jun 18, 2025 11:12

Summary

Transform your physique with the "Stay Jacked on a Cut" program, a focused 8-week journey designed for lifters looking to maintain muscle while trimming down. Committing just 4 days a week, you'll tackle a dynamic mix of barbell, dumbbell, and machine exercises, ensuring comprehensive coverage of all major muscle groups. Each session is engineered to push your limits, featuring high-intensity sets that keep your strength intact while promoting fat loss. Get ready to redefine your body and emerge stronger than ever!
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
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Pull-Up (Bodyweight)
4
1 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Seated Row (Machine)
1
3
20 reps
1 reps
RPE 9
RPE 9
6
Back Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
3
15 reps
1 reps
RPE 9
RPE 9
3
Pull-Up (Bodyweight)
4
1 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
3
15 reps
1 reps
RPE 9
RPE 9
5
Seated Row (Machine)
1
3
15 reps
1 reps
RPE 9
RPE 9
6
Back Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
3
12 reps
1 reps
RPE 9
RPE 9
3
Pull-Up (Bodyweight)
4
1 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12 reps
1 reps
RPE 9
RPE 9
5
Seated Row (Machine)
1
3
12 reps
1 reps
RPE 9
RPE 9
6
Back Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
3 reps
2 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
3
Pull-Up (Bodyweight)
4
1 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
5
Seated Row (Machine)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Back Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
3
12 reps
1 reps
RPE 9
RPE 9
3
Pull-Up (Bodyweight)
4
1 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12 reps
1 reps
RPE 9
RPE 9
5
Seated Row (Machine)
1
3
12 reps
1 reps
RPE 9
RPE 9
6
Back Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
3
15 reps
1 reps
RPE 9
RPE 9
3
Pull-Up (Bodyweight)
4
1 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
3
15 reps
1 reps
RPE 9
RPE 9
5
Seated Row (Machine)
1
3
15 reps
1 reps
RPE 9
RPE 9
6
Back Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Pull-Up (Bodyweight)
4
1 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Seated Row (Machine)
1
3
20 reps
1 reps
RPE 9
RPE 9
6
Back Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Pull-Up (Bodyweight)
4
1 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Seated Row (Machine)
1
3
20 reps
1 reps
RPE 9
RPE 9
6
Back Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
3
15 reps
1 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
1
3
15 reps
1 reps
RPE 9
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
3
15 reps
1 reps
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
1
3
15 reps
1 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
5 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
3
12 reps
1 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
1
3
12 reps
1 reps
RPE 9
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
3
12 reps
1 reps
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
1
3
12 reps
1 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
3 reps
2 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
3
10 reps
1 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
1
3
10 reps
1 reps
RPE 9
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
1
3
10 reps
1 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
5 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
3
12 reps
1 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
1
3
12 reps
1 reps
RPE 9
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
3
12 reps
1 reps
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
1
3
12 reps
1 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
3
15 reps
1 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
1
3
15 reps
1 reps
RPE 9
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
3
15 reps
1 reps
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
1
3
15 reps
1 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Kettlebell Swing
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Pull-Up (Bodyweight)
4
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
1
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
3
15 reps
1 reps
RPE 9
RPE 9
4
Kettlebell Swing
1
3
15 reps
1 reps
RPE 9
RPE 9
5
Pull-Up (Bodyweight)
4
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
1
5 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
3
12 reps
1 reps
RPE 9
RPE 9
4
Kettlebell Swing
1
3
12 reps
1 reps
RPE 9
RPE 9
5
Pull-Up (Bodyweight)
4
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
1
3 reps
2 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
3
10 reps
1 reps
RPE 9
RPE 9
4
Kettlebell Swing
1
3
10 reps
1 reps
RPE 9
RPE 9
5
Pull-Up (Bodyweight)
4
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
1
5 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
3
12 reps
1 reps
RPE 9
RPE 9
4
Kettlebell Swing
1
3
12 reps
1 reps
RPE 9
RPE 9
5
Pull-Up (Bodyweight)
4
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
1
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
3
15 reps
1 reps
RPE 9
RPE 9
4
Kettlebell Swing
1
3
15 reps
1 reps
RPE 9
RPE 9
5
Pull-Up (Bodyweight)
4
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Kettlebell Swing
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Pull-Up (Bodyweight)
4
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Kettlebell Swing
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Pull-Up (Bodyweight)
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Leg Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
3
20 reps
1 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
3
15 reps
1 reps
RPE 9
RPE 9
3
Leg Extension
1
3
15 reps
1 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
1
3
15 reps
1 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
3
15 reps
1 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
3
15 reps
1 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1
5 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
3
12 reps
1 reps
RPE 9
RPE 9
3
Leg Extension
1
3
12 reps
1 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
1
3
12 reps
1 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
3
12 reps
1 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
3
12 reps
1 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1
3 reps
2 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
3
10 reps
1 reps
RPE 9
RPE 9
3
Leg Extension
1
3
10 reps
1 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
1
3
10 reps
1 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
3
10 reps
1 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
3
10 reps
1 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1
5 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
3
12 reps
1 reps
RPE 9
RPE 9
3
Leg Extension
1
3
12 reps
1 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
1
3
12 reps
1 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
3
12 reps
1 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
3
12 reps
1 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
3
15 reps
1 reps
RPE 9
RPE 9
3
Leg Extension
1
3
15 reps
1 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
1
3
15 reps
1 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
3
15 reps
1 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
3
15 reps
1 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Leg Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
3
20 reps
1 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
3
20 reps
1 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1
10 reps
6 reps
1 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
3
20 reps
1 reps
RPE 9
RPE 9
3
Leg Extension
1
3
20 reps
1 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
1
3
20 reps
1 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
3
20 reps
1 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
3
20 reps
1 reps
RPE 9
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Leg Press
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
1 Reps
@9
@9
6
Wide Grip Lat Pulldown
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Bench Press (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Seated Row (Machine)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
6
Back Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Kettlebell Swing
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Pull-Up (Bodyweight)
4 Sets
1 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
6 Reps
1 Reps
@9
@9
@9
2
Leg Curl
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Leg Extension
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
3 Sets
20 Reps
1 Reps
@9
@9
6
Standing Calf Raise
1 Set
3 Sets
20 Reps
1 Reps
@9
@9