Dr. Mike’s Bodybuilding Cut

Matt D.

**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

Hip Thrust (Machine)

Hack Squat

Leg Curl

Calf Raise (Machine)

Walking Lunge

Legs A

Pull-Up (Assisted)

Incline Row (Machine)

Straight Arm Pulldown

Dumbbell Row

Face Pull

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Pull A

Lat Pulldown (Neutral Grip)

Meadow Row

Lat Pulldown (Close Grip)

Seated Row (Cable)

Lying Rear Lateral Raise

Concentration Curl

Pull B

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Dip (Assisted)

Tricep Extension (Cable)

Push A

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Chest Fly (Cable)

Cable Underhand Front Raise

Lying Side Lateral Raise

Close Grip Push-up

Tricep Pushdown (Cable)

Push B

Single Leg Romanian Deadlift

Leg Press

Leg Extension

Seated Calf Raise

Reverse Lunge (Dumbbell)

Legs B

Walking Lunge (Dumbbell)

Reverse Lunge (Bodyweight)

1 reviews for Dr. Mike’s Bodybuilding Cut

Matt D.