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BoostcampPNG

Summer Maintenance P/P/L/U/L

by Drew H.
4.0
(1 rating)

Program Description

Purpose of program is to maintain muscle and size during cut weight. Not designed for true bulking period

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2024 08:34
  • Last Edited
    Jun 30, 2024 10:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6+ reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
4
8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
5
Dip (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6+ Reps
@9.5
2
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9
6
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 3
1
Chest Supported Row (Machine)
3 Sets
8 Reps
@9
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
6
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
T-Bar Row
3 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
5
Dip (Bodyweight)
4 Sets
AMRAP
@9
6
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Hack Squat
3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Hip Abductor (Machine)
3 Sets
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
3
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
8 Reps
@9
5
Abs Crunch (Weighted)
4 Sets
10 Reps
@7