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Peak$10

Cutting Peak Bundle

Advanced contest-style cut — refeeds, peak week, the works. For lifters with a base.

The advanced cut. Engineered for lifters who already have muscle and want to peak. Structured refeeds, weekly check-ins, peak week protocol, and the discipline to match.

Ask TJAI which to pick

Training framework

Three phases, twelve weeks.

Lead-In (Weeks 1-4)

Diet break, baseline lifts, cardio start

Strip (Weeks 5-8)

Aggressive deficit, refeed cycling, training intensity

Peak (Weeks 9-12)

Carb depletion, water cuts, peak week protocol

Weekly template

Your training week, mapped

One row per training day. Repeat across the 12 weeks; the loading scheme below evolves.

1 · Mon

Chest / Shoulders / Tri

Upper push hypertrophy

  • Incline Smith Press

    4 × 8

  • Flat DB Press

    4 × 10

  • Cable Crossover

    Drop set last

    4 × 12

  • Seated DB OHP

    4 × 10

  • Lateral Raise

    5 × 15

  • Rear Delt Fly

    4 × 15

  • Rope Pushdown

    Drop last

    4 × 12

  • Steady-state Cardio

    30 min post-lift

1 · Tue

Back / Biceps

Back width + thickness

  • Lat Pulldown (wide)

    4 × 10

  • Chest-supported Row

    4 × 10

  • Straight-arm Pulldown

    3 × 12

  • Cable Row (close grip)

    3 × 12

  • Face Pull

    4 × 15

  • Incline DB Curl

    4 × 10

  • Hammer Curl

    3 × 12

1 · Wed

Legs (Quad)

Quad volume + finisher

  • Hack Squat

    4 × 8

  • Walking Lunge

    3 × 12 per leg

  • Leg Press (wide)

    3 × 12

  • Leg Extension

    Drop last

    4 × 15

  • Standing Calf Raise

    4 × 15

  • Stairmaster

    20 min

1 · Thu

Shoulders / Arms

Detail work

  • DB OHP

    4 × 10

  • Cable Lateral Raise

    5 × 15

  • EZ-bar Curl

    4 × 10

  • Cable Curl

    3 × 12

  • Skullcrusher

    4 × 10

  • Overhead Tri Extension

    3 × 12

1 · Fri

Legs (Posterior)

Glutes + hamstrings

  • Romanian Deadlift

    4 × 8

  • Hip Thrust

    4 × 10

  • Hamstring Curl

    4 × 12

  • Cable Kickback

    3 × 12 per side

  • Standing Calf Raise

    4 × 15

1 · Sat

Conditioning + Posing

Steady-state + practice

  • Incline Treadmill Walk

    45 min @ 4-6% incline

  • Posing Practice

    20 min

Progression

How loads evolve over 12 weeks

Lead-In · 1-4

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Diet break first week, then -15% kcal, baseline lifts

Intensity cue

RPE 8 — preserve strength on mains

Strip · 5-8

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-25% kcal, refeed every 7th day, +2 cardio sessions

Intensity cue

RPE 8 — lifts may dip 5%, conditioning rises

Peak · 9-12

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Week 9-11 hold deficit, week 12 carb load + water cut protocol

Intensity cue

Volume drops week 12, posing rises

Equipment

What you'll need

Warm-up

  • 5 min easy bike or row · raise core temp
  • Hip CARs · 5 reps per side
  • T-spine rotations · 8 per side
  • Banded shoulder dislocates · 10 reps
  • 2 ramp-up sets on the first main lift (50% · 70%)

Cool-down

  • 3 min easy walk to bring HR down
  • 90/90 hip stretch · 60s per side
  • Doorway pec stretch · 45s per side
  • Box breathing · 6 rounds (4-4-4-4)

Equipment

Barbell + platesSquat rack + benchDumbbells (light → heavy)Pull-up barCable stackBench / boxLifting belt (optional)Resistance bands

Nutrition framework

Contest Prep Macro System

Style
Contest prep · tracked
Protein target
1.3 g per lb bodyweight
Calorie bias
-25% from maintenance

Weekly refeeds. Peak week protocol detailed. Not for beginners.

Recipe library

Six meals that match this diet

Picked to hit the macros above without spending all day in the kitchen.

Ingredients

  • · 5 egg whites + 2 whole eggs
  • · 1/2 cup black beans (rinsed)
  • · 1/4 cup salsa · 2 tbsp shredded cheese
  • · 1 small whole-grain tortilla
  • · Cilantro · hot sauce to taste

Method

  1. 01Warm beans in a non-stick pan.
  2. 02Pour in beaten eggs, scramble 2-3 min.
  3. 03Fold in salsa + cheese until just melted.
  4. 04Spoon onto warm tortilla, top with cilantro.

Ingredients

  • · 6 oz chicken breast
  • · 1 cup cooked jasmine rice
  • · 1/2 cup black beans · 1/2 cup corn
  • · 1/4 avocado · 1/4 cup pico de gallo
  • · Lime · cumin · paprika · garlic powder

Method

  1. 01Season chicken with cumin, paprika, garlic, salt.
  2. 02Sear 4 min per side, rest 3 min, slice.
  3. 03Layer rice, beans, corn in a bowl.
  4. 04Top with chicken, avocado, pico, lime squeeze.

Ingredients

  • · 6 oz lean ground turkey
  • · 6 large butter-lettuce leaves
  • · 1/4 cup shredded carrots · 2 scallions
  • · 1 tbsp soy sauce · 1 tsp sesame oil · 1 tsp rice vinegar
  • · 1 clove garlic · 1 tsp grated ginger

Method

  1. 01Sauté garlic + ginger in sesame oil, 30s.
  2. 02Add turkey, brown 4 min, drain fat.
  3. 03Stir in soy + vinegar, fold in carrots + scallions.
  4. 04Spoon into lettuce cups and serve.

Ingredients

  • · 6 oz salmon fillet
  • · 1 medium sweet potato
  • · 2 cups broccoli florets
  • · 1 tbsp honey · 1 tbsp soy sauce · 1 clove garlic
  • · 1 tsp olive oil · sesame seeds

Method

  1. 01Roast cubed sweet potato 20 min at 425°F.
  2. 02Whisk honey, soy, minced garlic; brush onto salmon.
  3. 03Pan-sear salmon skin-down 4 min, flip 2 min.
  4. 04Steam broccoli, plate everything, sprinkle sesame.

Ingredients

  • · 1 cup low-fat cottage cheese
  • · 1/2 cup mixed berries
  • · 1 tbsp slivered almonds
  • · Pinch cinnamon

Method

  1. 01Spoon cottage cheese into a bowl.
  2. 02Top with berries, almonds, cinnamon.
  3. 03Eat immediately or pack for later.

Ingredients

  • · 1 cup rolled oats
  • · 1 cup non-fat Greek yogurt
  • · 1 scoop whey protein
  • · 1/2 cup mixed berries
  • · 1 tbsp honey · pinch cinnamon

Method

  1. 01Cook oats with 1.5 cups water until creamy.
  2. 02Off heat, stir in whey + cinnamon.
  3. 03Top with Greek yogurt, berries, drizzle of honey.
  4. 04Eat warm or chill overnight for grab-and-go.

Weekly grocery list

One trip, one cart

Built to cover the recipes above for a single training week. Scale 0.75-1.25× to your bodyweight.

Proteins (priority)

Carbs (tracked)

Vegetables (volume)

Healthy fats (minimal)

Peak-week supplies

Ready to start

Download the dossier and run it today.

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