The Cut Protocol

The Cut Protocol is a 12-week, 4-day training program designed to improve your physique while losing body fat without sacrificing muscle or strength. Each session combines focused strength and hypertrophy training with strategically placed cardio, while keeping total workout time around 60–70 minutes.

The program prioritizes the muscle groups that have the greatest visual impact on physique, including the chest, shoulders, back and arms, while maintaining balanced lower-body development. Compound lifts provide a foundation for continued strength progression, while targeted accessory work builds shape, size and definition.

Rather than replacing lifting with excessive cardio, The Cut Protocol uses efficient training, short cardio finishers, daily movement and progressive overload to support a sustainable cut. The goal is simple: finish the 12 weeks leaner, stronger and with a noticeably improved physique.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Calf Raise (Machine)

Kettlebell Forearm pronation/supination

Cable Crunch

Legs

Incline Bench Press (Dumbbell)

Lat Pulldown (Single Arm)

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Overhead Tricep Extension Rope

Reverse Bicep Curl (EZ Bar)

Treadmill

Upper

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

JM Press (Dumbbell)

Tricep Pushdown (Cable)

Push

Lat Pulldown

Chest Supported Row (Machine)

Reverse Pec Deck

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Farmer's Walk (Weighted)

Pull

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