4 Week Apex Cut

Purpose of the Program

The 4-Week Apex Cut is a focused mini-cut designed to help you drop body fat quickly while maintaining strength, muscle, and performance.

This is a precision phase, not a burnout phase.

Built around a structured upper/lower split, the program keeps intensity high while controlling fatigue—so your body can actually recover and respond in a calorie deficit. There’s no wasted volume, no junk sets, and no sessions that leave you wrecked for days.

The goal is simple:

Preserve muscle
Reduce body fat
Improve how you look week to week

This program is designed to pair with cardio performed outside of lifting sessions (3–5x per week), allowing you to drive fat loss without interfering with recovery or strength.

What makes it different

Most mini-cuts fail because people:

Add too much volume
Train to exhaustion
Lose strength and look flat

The Apex Cut avoids that.

You’ll train with intent, leave a rep or two in reserve, and walk out feeling worked—not destroyed. That leads to better recovery, better performance, and a noticeably tighter look as the weeks progress.

Who this is for
Lifters with an existing base who want to get lean fast
Anyone coming off a higher-volume phase
Those looking to peak their physique for a trip, event, or summer
What to expect in 4 weeks
Visible fat loss
A tighter waist
Improved muscle definition
Strength that holds steady

This is the phase where everything comes together.

Stay consistent, trust the structure, and in 4 weeks you’ll hit your apex—leaner, sharper, and noticeably different.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Dumbbell)

Chin-Up (Weighted)

T-Bar Row

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Abs Crunch (Machine)

Hack Squat

Glute Bridge (Barbell)

Seated Hamstring Curl

Leg Extension

Hanging Leg Raise

Incline Chest Press (Machine)

Chest Fly (Cable)

Lat Pulldown (Neutral Grip)

Single Arm Row (Dumbbell)

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Ab Wheel

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Decline Crunch (Weighted)

Walk

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