logo
BoostcampPNG

Sustainable Aggressive Cut Cycle

by Noah Anderson
2 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
    Apr 01, 2025 01:19
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
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
-