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2026 Cutting 4-week mesocycle by Iwo Górski

by Iwo Górski

Program Description

Optimisation of training variables while maintaining the training enjoyment

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2026 10:51
  • Last Edited
    Mar 16, 2026 01:41
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Upper Back
10.4%
Triceps
9.8%
Chest
9.8%
Lats
8.7%
Biceps
8.2%
Middle Delts
8.2%
Hamstrings
7.7%
Quadriceps
6.6%
Glutes
5.5%
Abs
4.9%
Rear Delts
3.3%
Forearms
2.7%
Lower Back
2.7%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
9-12 reps
RPE 9-10
2
Hack Squat
3
3-6 reps
RPE 9-10
3
Wide Grip Pull-Up
3
12-20 reps
RPE 9-10
4
Lateral Raise (Cable)
3
9-12 reps
RPE 9-10
5
Helms Row
3
9-12 reps
RPE 9-10
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
9-12 reps
RPE 9-10
2
Hack Squat
3
3-6 reps
RPE 9-10
3
Wide Grip Pull-Up
3
12-20 reps
RPE 9-10
4
Lateral Raise (Cable)
3
9-12 reps
RPE 9-10
5
Helms Row
3
9-12 reps
RPE 9-10
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
9-12 reps
RPE 9-10
2
Hack Squat
3
3-6 reps
RPE 9-10
3
Wide Grip Pull-Up
3
12-20 reps
RPE 9-10
4
Lateral Raise (Cable)
3
9-12 reps
RPE 9-10
5
Helms Row
3
9-12 reps
RPE 9-10
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
9-12 reps
RPE 9-10
2
Hack Squat
3
3-6 reps
RPE 9-10
3
Wide Grip Pull-Up
3
12-20 reps
RPE 9-10
4
Lateral Raise (Cable)
3
9-12 reps
RPE 9-10
5
Helms Row
3
9-12 reps
RPE 9-10
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
9-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
9-12 reps
RPE 9-10
3
Leg Extension
3
9-12 reps
RPE 9-10
4
Chest Fly (Machine)
3
9-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
9-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
9-12 reps
RPE 9-10
3
Leg Extension
3
9-12 reps
RPE 9-10
4
Chest Fly (Machine)
3
9-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
9-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
9-12 reps
RPE 9-10
3
Leg Extension
3
9-12 reps
RPE 9-10
4
Chest Fly (Machine)
3
9-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
9-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
9-12 reps
RPE 9-10
3
Leg Extension
3
9-12 reps
RPE 9-10
4
Chest Fly (Machine)
3
9-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
3-6 reps
RPE 7
2
Bench Press (Close Grip)
3
9-12 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
3-6 reps
RPE 7
2
Bench Press (Close Grip)
3
9-12 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
3-6 reps
RPE 7
2
Bench Press (Close Grip)
3
9-12 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
3-6 reps
RPE 7
2
Bench Press (Close Grip)
3
9-12 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
3-6 reps
RPE 9-10
2
Lying Leg Curl
2
9-12 reps
RPE 9-10
3
Hammer Curl (Dumbbell)
2
9-12 reps
RPE 9-10
4
Cable Crunch
1
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
3-6 reps
RPE 9-10
2
Lying Leg Curl
2
9-12 reps
RPE 9-10
3
Hammer Curl (Dumbbell)
2
9-12 reps
RPE 9-10
4
Cable Crunch
1
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
3-6 reps
RPE 9-10
2
Lying Leg Curl
2
9-12 reps
RPE 9-10
3
Hammer Curl (Dumbbell)
2
9-12 reps
RPE 9-10
4
Cable Crunch
1
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
3-6 reps
RPE 9-10
2
Lying Leg Curl
2
9-12 reps
RPE 9-10
3
Hammer Curl (Dumbbell)
2
9-12 reps
RPE 9-10
4
Cable Crunch
1
12-20 reps
RPE 9-10
Week 1
1 / 4 Weeks
Day 2
1
Incline Curl (Dumbbell)
3 Sets
9-12 Reps
@9-10
2
Overhead Tricep Extension (Cable)
3 Sets
9-12 Reps
@9-10
3
Leg Extension
3 Sets
9-12 Reps
@9-10
4
Chest Fly (Machine)
3 Sets
9-12 Reps
@9-10
Day 4
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
3-6 Reps
@9-10
2
Lying Leg Curl
2 Sets
9-12 Reps
@9-10
3
Hammer Curl (Dumbbell)
2 Sets
9-12 Reps
@9-10
4
Cable Crunch
1 Set
12-20 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
9-12 Reps
@9-10
2
Hack Squat
3 Sets
3-6 Reps
@9-10
3
Wide Grip Pull-Up
3 Sets
12-20 Reps
@9-10
4
Lateral Raise (Cable)
3 Sets
9-12 Reps
@9-10
5
Helms Row
3 Sets
9-12 Reps
@9-10
6
Hanging Leg Raise
1 Set
AMRAP
@10
Day 3
1
Stiff Leg Deadlift
2 Sets
3-6 Reps
@7
2
Bench Press (Close Grip)
3 Sets
9-12 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9-10