logo
BoostcampPNG
Community Programs›Dr Will Cut & Build Workout
Dr Will Cut & Build Workout
Intermediate–AdvancedFree

Dr Will Cut & Build Workout

This is a program that was inspired by one that Dr Mike Israetel created for Will Tennyson where Will was trying to cut weight and build muscle at the same time

Christopher L.
Christopher L.· Mar 2026
iOS & Android

Overview

Length
6 weeks
Days / week
5 days
Level
Intermediate, Advanced
Goal
Women's, Muscle
Equipment
Garage Gym
Session length
50 min
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.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
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%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Incline Bench Press (Smith Machine)18 reps@7
18 reps@7
18 reps@7
18 reps@7
2Bench Press (Dumbbell)112 reps@7
112 reps@7
112 reps@7
3Narrow Grip Lat Pull110 reps@7
110 reps@7
110 reps@7
110 reps@7
110 reps@7
4Chest Supported Row (Dumbbell)112 reps@7
112 reps@7
112 reps@7
112 reps@7
5Lying Leg Raise112 reps@7
112 reps@7
112 reps@7
112 reps@7
#ExerciseSetsRepsLoad
1Seated Shoulder Press (Smith)110 reps@7
110 reps@7
110 reps@7
2Lateral Raise (Cable)112 reps@7
112 reps@7
112 reps@7
112 reps@7
Superset
3ABayesian Curl115 reps@7
115 reps@7
115 reps@7
115 reps@7
3BReverse Cable Curl110 reps@7
110 reps@7
110 reps@7
110 reps@7
Superset
4AEZ Bar Skull Crusher110 reps@7
110 reps@7
110 reps@7
110 reps@7
4BCable Crossover Tricep Extension112 reps@7
112 reps@7
112 reps@7
112 reps@7
#ExerciseSetsRepsLoad
1Belt Squat18 reps@7
18 reps@7
18 reps@7
18 reps@7
2Raised Heel Sumo Squat (Smith)16 reps@7
16 reps@7
16 reps@7
16 reps@7
16 reps@7
3Good Morning112 reps@7
112 reps@7
112 reps@7
Superset
4ACable Y Raise110 reps@7
110 reps@7
110 reps@7
110 reps@7
4BSuper ROM Lateral Raise110 reps@7
110 reps@7
110 reps@7
110 reps@7
Superset
5AIncline Hammer Curl (Dumbbell)112 reps@7
112 reps@7
112 reps@7
5BEZ Bar Cable Curl115 reps@7
115 reps@7
115 reps@7
#ExerciseSetsRepsLoad
1Incline Bench Press (Dumbbell)112 reps@7
112 reps@7
112 reps@7
112 reps@7
2High Cable Chest Fly115 reps@7
115 reps@7
115 reps@7
115 reps@7
3Wide Grip Low Row110 reps@7
110 reps@7
110 reps@7
110 reps@7
110 reps@7
Superset
4ALying Dumbbell Curl110 reps@7
110 reps@7
110 reps@7
110 reps@7
4BOverhead Tricep Extension (Cable)112 reps@7
112 reps@7
112 reps@7
112 reps@7
5Standing Cable Oblique Twist115 reps@7
115 reps@7
115 reps@7
115 reps@7
#ExerciseSetsRepsLoad
1Squat (Smith Machine)18 reps@7
18 reps@7
18 reps@7
18 reps@7
Superset
2ALeg Press110 reps@7
110 reps@7
110 reps@7
2BCalf Raise (Leg Press)115 reps@7
115 reps@7
115 reps@7
3Bulgarian Split Squat (Bodyweight)112 reps@7
112 reps@7
112 reps@7
112 reps@7
Superset
4ALying Cable Curl112 reps@7
112 reps@7
112 reps@7
112 reps@7
4BTricep Extension (Cable)115 reps@7
115 reps@7
115 reps@7
115 reps@7
5Abs Crunch (Bodyweight)115 reps@7
115 reps@7
115 reps@7
115 reps@7

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Dr Will Cut & Build Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Dr Will Cut & Build Workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Dr Will Cut & Build Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android