Broken Diet Protocol

Program Description

This is a 4-day hybrid powerbuilding program optimized for a fat-loss phase. It prioritizes maintaining (and in many cases improving) strength on key compound lifts while preserving muscle mass through efficient, low-fatigue hypertrophy work. The structure is built around one primary lift per day, supported by carefully selected supersets that minimize interference and maximize time efficiency. Volume is intentionally moderate—enough to retain muscle and aesthetics, but low enough to recover in a calorie deficit. 🧠 Program Type Powerbuilding (strength-first, hypertrophy-supported) Designed for cutting phases (fat loss) Intermediate-friendly 4 days/week (Mon/Tue/Thu/Fri) 🎯 Who should run this Lifters with 1+ year experience Currently in a calorie deficit Want to maintain or build strength while leaning out Prefer simple, repeatable training over constant variation ⚙️ Progression Rules Tier 1 – Main lifts (Squat, Deadlift, Chin-ups, Dips, OHP) Rep range: 6–8 (deadlift 4–6) RPE: 7–8 (no grinders) Progression: Hit top reps across sets → increase load next session If fatigued → maintain or slightly reduce load Tier 2 – Secondary compounds (rows, incline press, assisted chins) Rep range: 8–12 RPE: ~8 Progression: Add reps first, then load Keep form strict and stable Tier 3 – Isolation (delts, arms, calves, abs, leg curl, pec deck) Rep range: 10–15+ (delts/calves up to 20) RPE: 8–9 Progression: Increase reps before weight Focus on control, tension, and consistency ⏱️ Rest Times Main lifts: 2–4 min Secondary compounds: 1.5–2.5 min Isolation: 1–1.5 min Supersets: rest after both exercises ⚠️ Key Principles Performance = priority → strength maintenance = muscle retention No failure on compounds → avoid unnecessary fatigue Consistency beats variation → run 6–12 weeks unchanged Reduce volume before intensity if fatigued If performance holds while bodyweight drops → program is working 🔁 When to adjust Persistent fatigue → remove 1–2 isolation movements Strength dropping → reduce volume, not load Feeling great → continue progressing (no need to add more) 🏁 Goal Maintain or improve strength while losing fat, resulting in a leaner, stronger, more athletic physique without unnecessary fatigue or complexity.

Program Overview