Broken Cut Protocol

Program Description

This program is designed for a fat-loss phase where the primary goal is to retain muscle, preserve strength, and reveal a balanced, classical physique (Greek-god aesthetic) while operating in a caloric deficit. It prioritizes high-return exercises, intelligent volume distribution, and fatigue control, recognizing that recovery capacity is reduced during a cut. The program uses a 5-day Upper/Lower structure to maintain training frequency without overloading any single session. Core Principles Aesthetics > Load: Strength is maintained, not chased. Visible shape, proportions, and muscle fullness are the success metrics. Precision over volume: Enough stimulus to retain muscle, minimal junk fatigue. Separation of stress: Quad-dominant and posterior-chain-dominant leg days are separated to maximize quality and recovery. Delts as a priority: Lateral delts receive higher frequency due to high visual ROI. Clean execution: Technique quality matters more than load. Intensity & Effort Rules Most sets are performed at RPE 7–9. No grinders on compound lifts. Only one intensity technique per week, applied to Day 3 cable lateral raises only, using lengthened partials after failure. All other exercises use straight sets or clean supersets. Progression Rules Progress primarily via reps within the prescribed range, not constant load increases. Add load only when top reps are achieved with clean technique. If performance drops for two consecutive weeks, remove intensity first—not volume. Temporary strength regression is acceptable during fat loss. Supersets & Structure Big barbell lifts are mostly straight sets. Isolation and machine work is supersetted for efficiency. Supersets are chosen to avoid interference (no bracing or grip conflicts). Sessions should last 60–75 minutes. Recovery & Adjustments If recovery worsens, reduce volume first from arms or chest, not legs or delts. Abs are trained twice per week, neck twice per week (split flexion/extension), calves once. No exercise is mandatory beyond pain-free execution; substitute within the same movement pattern if needed. Who This Program Is For Lifters cutting aggressively or moderately Those who want to look athletic, proportionate, and lean—not bulky or inflated Anyone who values structure, clarity, and long-term sustainability This program is not about doing more—it’s about doing exactly enough, consistently, until fat loss reveals the physique you already built.

Program Overview