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Tennyson modified 4 day cutting split

by Connor N.

Program Description

Edited version of Will Tennyson's 2022 bulking program, with volume decreased for cutting purposes.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2026 01:14
  • Last Edited
    Jan 01, 2026 03:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Front Delts
11.6%
Upper Back
8.8%
Biceps
8.4%
Chest
7%
Lats
7%
Quadriceps
7%
Hamstrings
7%
Middle Delts
6.3%
Abs
6%
Glutes
5.6%
Rear Delts
4.6%
Forearms
3.9%
Lower Back
2.1%
Calves
1.4%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Pull-Up (Weighted)
2
10-12 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Cable)
1
12-15 reps
-
7
Hanging Leg Raise
1
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
+5 lbs
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Pull-Up (Weighted)
2
10-12 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Cable)
1
12-15 reps
-
7
Hanging Leg Raise
1
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
+5 lbs
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Pull-Up (Weighted)
2
10-12 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Cable)
1
12-15 reps
-
7
Hanging Leg Raise
1
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
10 reps
RPE 9
-
2
Hack Squat
3
10-12 reps
-
3
Lateral Raise (Machine)
3
AMRAP
-
4
Leg Extension
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
-
6
Seated Hamstring Curl
2
10-12 reps
-
7
Abs Crunch (Machine)
1
12-15 reps
-
8
Seated Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
+5 lbs
+5 lbs
2
Hack Squat
3
10-12 reps
-
3
Lateral Raise (Machine)
3
AMRAP
-
4
Leg Extension
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
-
6
Seated Hamstring Curl
2
10-12 reps
-
7
Abs Crunch (Machine)
1
12-15 reps
-
8
Seated Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
6 reps
+5 lbs
+5 lbs
2
Hack Squat
3
10-12 reps
-
3
Lateral Raise (Machine)
3
AMRAP
-
4
Leg Extension
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
-
6
Seated Hamstring Curl
2
10-12 reps
-
7
Abs Crunch (Machine)
1
12-15 reps
-
8
Seated Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
10-12 reps
-
6
Hammer Curl (Cable)
1
12-15 reps
-
7
Hanging Leg Raise
1
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
10-12 reps
-
6
Hammer Curl (Cable)
1
12-15 reps
-
7
Hanging Leg Raise
1
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
10-12 reps
-
6
Hammer Curl (Cable)
1
12-15 reps
-
7
Hanging Leg Raise
1
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Y Raise
3
AMRAP
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
1
12-15 reps
-
8
Standing Calf Raise
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Y Raise
3
AMRAP
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
1
12-15 reps
-
8
Standing Calf Raise
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Y Raise
3
AMRAP
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
1
12-15 reps
-
8
Standing Calf Raise
1
12-15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Pull-Up (Weighted)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Bicep Curl (Cable)
1 Set
12-15 Reps
-
7
Hanging Leg Raise
1 Set
12-15 Reps
-
8
Reverse Bicep Curl (Dumbbell)
1 Set
12-15 Reps
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
10 Reps
10 Reps
@9
-
-
2
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Skull Crusher (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Seated Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
7
Abs Crunch (Machine)
1 Set
12-15 Reps
-
8
Seated Calf Raise
1 Set
12-15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Hammer Curl (Cable)
1 Set
12-15 Reps
-
7
Hanging Leg Raise
1 Set
12-15 Reps
-
8
Reverse Wrist Curl (Barbell)
1 Set
12-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Y Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Rear Delt Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Abs Crunch (Machine)
1 Set
12-15 Reps
-
8
Standing Calf Raise
1 Set
12-15 Reps
-