logo
BoostcampPNG

Dr Will Cut & Build Workout

by Christopher L.

Program Description

This program was inspired by a custom program that Dr Mike Israetel from RP Strength, designed specifically for Will Tennyson and a video he did where he was trying to cut weight and build muscle at the same time. The overall plan layout is the same, I just made a few movement modifications based on some other exercises I enjoy more but all of the movements in this are heavily influenced by Dr Mike and the RP programming. It's designed for those trying to still build muscle during a cut (weight loss) phase. This program also puts extra emphasis on arms and shoulder growth because, well, who the hell doesn't want to get bigger arms and shoulders? I mean, seriously.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 05, 2026 04:00
  • Last Edited
    Mar 05, 2026 05:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Glutes
11.9%
Hamstrings
11.9%
Quadriceps
10.8%
Front Delts
9.4%
Chest
7.9%
Abs
7.2%
Biceps
6.5%
Upper Back
4.3%
Middle Delts
4.3%
Lats
2.9%
Lower Back
2.2%
Calves
2.2%
Rear Delts
1.4%
Adductors
1.4%
Forearms
1.1%
Abductors
1.1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Narrow Grip Lat Pull
5
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
12 reps
RPE 7
5
Lying Leg Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Narrow Grip Lat Pull
5
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
12 reps
RPE 7
5
Lying Leg Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Narrow Grip Lat Pull
5
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
5
Lying Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Narrow Grip Lat Pull
5
10 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
12 reps
RPE 9
5
Lying Leg Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Narrow Grip Lat Pull
5
10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
12 reps
RPE 10
5
Lying Leg Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Narrow Grip Lat Pull
5
10 reps
RPE 6
4
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
5
Lying Leg Raise
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith)
3
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3A
Bayesian Curl
4
15 reps
RPE 7
3B
Reverse Cable Curl
4
10 reps
RPE 7
4A
EZ Bar Skull Crusher
4
10 reps
RPE 7
4B
Cable Crossover Tricep Extension
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith)
3
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3A
Bayesian Curl
4
15 reps
RPE 7
3B
Reverse Cable Curl
4
10 reps
RPE 7
4A
EZ Bar Skull Crusher
4
10 reps
RPE 7
4B
Cable Crossover Tricep Extension
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
4
12 reps
RPE 8
3A
Bayesian Curl
4
15 reps
RPE 8
3B
Reverse Cable Curl
4
10 reps
RPE 8
4A
EZ Bar Skull Crusher
4
10 reps
RPE 8
4B
Cable Crossover Tricep Extension
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
4
12 reps
RPE 9
3A
Bayesian Curl
4
15 reps
RPE 9
3B
Reverse Cable Curl
4
10 reps
RPE 9
4A
EZ Bar Skull Crusher
4
10 reps
RPE 9
4B
Cable Crossover Tricep Extension
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith)
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 10
3A
Bayesian Curl
4
15 reps
RPE 10
3B
Reverse Cable Curl
4
10 reps
RPE 10
4A
EZ Bar Skull Crusher
4
10 reps
RPE 10
4B
Cable Crossover Tricep Extension
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith)
3
10 reps
RPE 6
2
Lateral Raise (Cable)
4
12 reps
RPE 6
3A
Bayesian Curl
4
15 reps
RPE 6
3B
Reverse Cable Curl
4
10 reps
RPE 6
4A
EZ Bar Skull Crusher
4
10 reps
RPE 6
4B
Cable Crossover Tricep Extension
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 7
2
Raised Heel Sumo Squat (Smith)
5
6 reps
RPE 7
3
Good Morning
3
12 reps
RPE 7
4A
Cable Y Raise
4
10 reps
RPE 7
4B
Super ROM Lateral Raise
4
10 reps
RPE 7
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5B
EZ Bar Cable Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 7
2
Raised Heel Sumo Squat (Smith)
5
6 reps
RPE 7
3
Good Morning
3
12 reps
RPE 7
4A
Cable Y Raise
4
10 reps
RPE 7
4B
Super ROM Lateral Raise
4
10 reps
RPE 7
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5B
EZ Bar Cable Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 8
2
Raised Heel Sumo Squat (Smith)
5
6 reps
RPE 8
3
Good Morning
3
12 reps
RPE 8
4A
Cable Y Raise
4
10 reps
RPE 8
4B
Super ROM Lateral Raise
4
10 reps
RPE 8
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5B
EZ Bar Cable Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 9
2
Raised Heel Sumo Squat (Smith)
5
6 reps
RPE 9
3
Good Morning
3
12 reps
RPE 9
4A
Cable Y Raise
4
10 reps
RPE 9
4B
Super ROM Lateral Raise
4
10 reps
RPE 9
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5B
EZ Bar Cable Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 10
2
Raised Heel Sumo Squat (Smith)
5
6 reps
RPE 10
3
Good Morning
3
12 reps
RPE 10
4A
Cable Y Raise
4
10 reps
RPE 10
4B
Super ROM Lateral Raise
4
10 reps
RPE 10
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5B
EZ Bar Cable Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 6
2
Raised Heel Sumo Squat (Smith)
5
6 reps
RPE 6
3
Good Morning
3
12 reps
RPE 6
4A
Cable Y Raise
4
10 reps
RPE 6
4B
Super ROM Lateral Raise
4
10 reps
RPE 6
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 6
5B
EZ Bar Cable Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
High Cable Chest Fly
4
15 reps
RPE 7
3
Wide Grip Low Row
5
10 reps
RPE 7
4A
Lying Dumbbell Curl
4
10 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
5
Standing Cable Oblique Twist
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
High Cable Chest Fly
4
15 reps
RPE 7
3
Wide Grip Low Row
5
10 reps
RPE 7
4A
Lying Dumbbell Curl
4
10 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
5
Standing Cable Oblique Twist
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
High Cable Chest Fly
4
15 reps
RPE 8
3
Wide Grip Low Row
5
10 reps
RPE 8
4A
Lying Dumbbell Curl
4
10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
5
Standing Cable Oblique Twist
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
High Cable Chest Fly
4
15 reps
RPE 9
3
Wide Grip Low Row
5
10 reps
RPE 9
4A
Lying Dumbbell Curl
4
10 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Standing Cable Oblique Twist
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
High Cable Chest Fly
4
15 reps
RPE 10
3
Wide Grip Low Row
5
10 reps
RPE 10
4A
Lying Dumbbell Curl
4
10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
5
Standing Cable Oblique Twist
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 6
2
High Cable Chest Fly
4
15 reps
RPE 6
3
Wide Grip Low Row
5
10 reps
RPE 6
4A
Lying Dumbbell Curl
4
10 reps
RPE 6
4B
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Standing Cable Oblique Twist
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 7
2A
Leg Press
3
10 reps
RPE 7
2B
Calf Raise (Leg Press)
3
15 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
4
12 reps
RPE 7
4A
Lying Cable Curl
4
12 reps
RPE 7
4B
Tricep Extension (Cable)
4
15 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 7
2A
Leg Press
3
10 reps
RPE 7
2B
Calf Raise (Leg Press)
3
15 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
4
12 reps
RPE 7
4A
Lying Cable Curl
4
12 reps
RPE 7
4B
Tricep Extension (Cable)
4
15 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2A
Leg Press
3
10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
4
12 reps
RPE 8
4A
Lying Cable Curl
4
12 reps
RPE 8
4B
Tricep Extension (Cable)
4
15 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2A
Leg Press
3
10 reps
RPE 9
2B
Calf Raise (Leg Press)
3
15 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
12 reps
RPE 9
4A
Lying Cable Curl
4
12 reps
RPE 9
4B
Tricep Extension (Cable)
4
15 reps
RPE 9
5
Abs Crunch (Bodyweight)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2A
Leg Press
3
10 reps
RPE 10
2B
Calf Raise (Leg Press)
3
15 reps
RPE 10
3
Bulgarian Split Squat (Bodyweight)
4
12 reps
RPE 10
4A
Lying Cable Curl
4
12 reps
RPE 10
4B
Tricep Extension (Cable)
4
15 reps
RPE 10
5
Abs Crunch (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 6
2A
Leg Press
3
10 reps
RPE 6
2B
Calf Raise (Leg Press)
3
15 reps
RPE 6
3
Bulgarian Split Squat (Bodyweight)
4
12 reps
RPE 6
4A
Lying Cable Curl
4
12 reps
RPE 6
4B
Tricep Extension (Cable)
4
15 reps
RPE 6
5
Abs Crunch (Bodyweight)
4
15 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Narrow Grip Lat Pull
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
@7
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
5
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
Day 2
1
Seated Shoulder Press (Smith)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
3A
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
3B
Reverse Cable Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
4A
EZ Bar Skull Crusher
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
4B
Cable Crossover Tricep Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
Day 3
1
Belt Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Raised Heel Sumo Squat (Smith)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
@7
3
Good Morning
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4A
Cable Y Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
4B
Super ROM Lateral Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
5A
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5B
EZ Bar Cable Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
2
High Cable Chest Fly
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
3
Wide Grip Low Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
@7
4A
Lying Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
5
Standing Cable Oblique Twist
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
Day 5
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2A
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2B
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
3
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
4A
Lying Cable Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
5
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7