IntermediateFree

Dr. Mike’s Bodybuilding Cut

An intermediate PPL split program designed to retain muscle during fat loss.

Matt D.· Oct 2025

2athletes running this program

Free on iOS & Android

Overview

Length

5 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

**Dr. Mike’s Bodybuilding Cut** is a dynamic 5-week program designed to help you shed fat while sculpting lean muscle. It is based on the principles taught by Mike Israetel and contains a 4 week accumulation + 1 deload week. ***Progression Model Week 1: Target volume of ~MEV (8-10 sets per muscle). 2-3 RIR. Find maintenance load. Week 2: +1 set per exercise. 2 RIR. Slight overload. Week 3: +1 set per exercise. 1 RIR. Push toward MAV. Week 4: Maintain. 0-1 RIR. Peak week before deload. Week 5: Cut volume, around 4 RIR. Reduce fatigue and recover fully. ***Key Principles: Maintain strength & intensity. Keep training loads heavy enough to preserve muscle. Reduce volume slightly. This program has dropped to average lower to mid MAV to prevent fatigue. Do not add additional work unless you are experiencing no fatigue throughout the cycle. Control fatigue. Avoid training to failure too often. Use 2RIR earlier in the cycle, 1RIR later in the cycle. Shorter mesocycles. Program uses 4 weeks of accumulation as recovery is harder in a deficit. You can extend into a 5 week accumulation but only if you are experiencing no fatigue. Cardio management. Add low to moderate cardio sparingly so it does not interfere with recovery. Avoid high intensity cardio. High effort, clean execution. Every rep should be technically perfect and through full ROM.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10.6%

Front Delts

10.5%

Upper Back

10.4%

Chest

10.4%

Lats

9.6%

Biceps

9.6%

Quadriceps

7.4%

Hamstrings

7.1%

Glutes

6.5%

Rear Delts

4.6%

Middle Delts

3.6%

Abs

2.5%

Calves

2.4%

Lower Back

Forearms

1.1%

Adductors

0.9%

Abductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	2	6–10 reps	@8–9
2	Incline Row (Machine)	2	6–10 reps	@8–9
3	Straight Arm Pulldown	2	10–15 reps	@9
4	Dumbbell Row	2	10–15 reps	@9
5	Face Pull	2	10–15 reps	@9
6	Incline Curl (Dumbbell)	2	8–12 reps	@9
7	Bicep Curl (EZ Bar)	2	10–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Neutral Grip)	2	8–12 reps	@8–9
2	Meadow Row	2	8–12 reps	@8–9
3	Lat Pulldown (Close Grip)	2	10–15 reps	@9
4	Seated Row (Cable)	2	10–15 reps	@9
5	Lying Rear Lateral Raise	2	10–15 reps	@9
6	Concentration Curl	2	8–12 reps	@9
7	Bicep Curl (EZ Bar)	2	10–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6–10 reps	@8–9
2	Incline Bench Press (Dumbbell)	2	8–12 reps	@8–9
3	Chest Fly (Cable)	2	10–15 reps	@9
4	Seated Shoulder Press (Dumbbell)	2	8–12 reps	@9
5	Lateral Raise (Cable)	2	8–12 reps	@9
6	Dip (Assisted)	2	8–12 reps	@9
7	Tricep Extension (Cable)	2	10–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	2	6–10 reps	@8–9
2	Bench Press (Dumbbell)	2	8–12 reps	@8–9
3	Incline Chest Fly (Cable)	2	10–15 reps	@9
4	Cable Underhand Front Raise	2	10–15 reps	@9
5	Lying Side Lateral Raise	2	10–15 reps	@9
6	Close Grip Push-up	2	8–12 reps	@9
7	Tricep Pushdown (Cable)	2	10–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Single Leg Romanian Deadlift	2	8–12 reps	@8–9
2	Leg Press	3	8–12 reps	@8–9
3	Leg Extension	2	10–15 reps	@9
4	Seated Calf Raise	2	10–15 reps	@9
5	Reverse Lunge (Dumbbell)	1	10–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Machine)	2	6–10 reps	@8–9
2	Hack Squat	3	6–10 reps	@8–9
3	Leg Curl	2	10–15 reps	@9
4	Calf Raise (Machine)	2	8–12 reps	@9
5	Walking Lunge (Dumbbell)	1	10–15 reps	@9

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Dr. Mike’s Bodybuilding Cut is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Dr. Mike’s Bodybuilding Cut is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Dr. Mike’s Bodybuilding Cut is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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