Dr. Mike’s Bodybuilding Cut

**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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Dip (Assisted)

Tricep Pushdown (Cable)

Push A

Pull-Up (Assisted)

Bent Over Row (Barbell)

Chest Supported Row (Dumbbell)

Face Pull

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

Pull A

High Bar Squat (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Calf Raise (Machine)

Hanging Knee Raise

Legs A

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Lying Side Lateral Raise

Chest Fly (Cable)

Bench Press (Close Grip)

Tricep Extension (Cable)

Push B

Lat Pulldown (Neutral Grip)

Dumbbell Row

Seated Row (Cable)

Rear Delt Fly (Machine)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Pull B

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Hip Thrust (Machine)

Leg Curl

Seated Calf Raise

Abs Crunch (Machine)

Legs B

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