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
- LevelIntermediate, Novice
- GoalPowerbuilding, Powerlifting, Athletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 18, 2024 03:47
- Last EditedSep 10, 2024 06:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Press1 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 Pulldown1 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 Extension1 Set
3 Sets
20 Reps
1 Reps
@9
@9
Day 3
1
Barbell Row1 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 Swing1 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 Curl1 Set
3 Sets
20 Reps
1 Reps
@9
@9
3
Leg Extension1 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 Raise1 Set
3 Sets
20 Reps
1 Reps
@9
@9