IntermediateFree

Broken HLM Trinity Cut

3-day full body HLM: heavy strength, light technique, medium volume—optimized for cutting while building muscle and keeping your big lifts strong.

BoKenNai· Apr 2026

iOS & Android

Overview

Length

13 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

HLM Trinity Cut is a 3-day full body program built around a Heavy–Light–Medium (HLM) structure to maximize strength retention, muscle growth, and recovery during a calorie deficit. Weekly Structure Day 1 (Heavy): Top set + back-off work on main lifts (squat, bench, deadlift, chin-ups) to maintain and build strength. Includes moderate overhead pressing and light arm work. Day 2 (Light): Technique-focused work (paused squat/bench), lower fatigue hypertrophy, and the heaviest arm session of the week. Day 3 (Medium): Higher-rep volume work, controlled tempo, and skill reinforcement. Moderate arm work and lighter overhead pressing. Core Principles “Touch heavy, don’t live heavy” – frequent exposure to strength work without grinding High frequency compounds – squat, press, and pull multiple times per week Fatigue management – essential for training hard while cutting Arms prioritized intelligently – heavy, medium, light rotation across the week Supersets & giant sets – maximize efficiency without sacrificing quality Progression Model Use double progression: hit the top of the rep range → increase weight next session Compounds: +2.5 kg (deadlift +5 kg) Accessories: increase reps first, then load Back-off sets are ~85–90% of top set Stay mostly at RPE 7–8, avoid grinding Exercise Selection Logic Squat: High bar + pause + high-rep variation → strength + technique + hypertrophy Pressing: Bench (strength), incline (upper chest), OHP (shoulder strength) Pulling: Weighted chins (primary), rows + pulldowns for balance Deadlift: Controlled exposure to manage fatigue Arms & delts: Structured volume for aesthetics and joint health Who This Is For Intermediate lifters cutting or recomposing Lifters who want strength + hypertrophy without burnout Those who respond well to frequency and structured progression Execution Tips Prioritize good sleep and focus—performance varies more than you think Adjust loads slightly based on daily readiness Keep technique strict on light/medium days Push arms hard, but keep compounds clean and controlled Goal: Maintain or improve strength, build muscle where it matters, and get lean—without sacrificing performance.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12%

Front Delts

10.4%

Hamstrings

9.8%

Chest

9.8%

Quadriceps

8.2%

Glutes

8.2%

Upper Back

7.1%

Biceps

7.1%

Middle Delts

6.8%

Lats

5.4%

Abs

4.6%

Rear Delts

4.1%

Adductors

2.5%

Forearms

2.5%

Lower Back

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	1	4–6 reps	@8
		1	5–8 reps	@7
		1	5–8 reps	@7
2	Bench Press (Barbell)	1	4–6 reps	@8
		1	5–8 reps	@7
		1	5–8 reps	@7
3	Chin-Up (Weighted)	1	4–6 reps	@8
		1	5–8 reps	@7
		1	5–8 reps	@7
4	Deadlift (Barbell)	1	3–5 reps	@8
		1	4–6 reps	@7
		1	4–6 reps	@7
5	Overhead Press (Barbell)	1	5–7 reps	@7
		1	5–7 reps	@7
Superset
6A	Face Away Cable Curl	1	10–15 reps	@6–7
		1	10–15 reps	@6–7
6B	Tricep Pushdown (Cable)	1	10–15 reps	@6–7
		1	10–15 reps	@6–7
6C	Lateral Raise (Cable)	1	12–20 reps	@6–7
		1	12–20 reps	@6–7

#	Exercise	Sets	Reps	Load
1	Squat (Paused)	1	6–8 reps	@6–7
		1	6–8 reps	@6–7
		1	6–8 reps	@6–7
2	Bench Press (Paused)	1	6–8 reps	@6–7
		1	6–8 reps	@6–7
		1	6–8 reps	@6–7
Superset
3A	Leg Extension	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
3B	Lying Leg Curl	1	10–15 reps	@7–8
		1	10–15 reps	@7–8
		1	10–15 reps	@7–8
Superset
4A	Chest Press (Machine)	1	8–12 reps	@7
		1	8–12 reps	@7
		1	8–12 reps	@7
4B	Chest Supported Row (Machine)	1	8–12 reps	@7
		1	8–12 reps	@7
		1	8–12 reps	@7
Superset
5A	Pec Deck (Machine)	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
5B	Reverse Pec Deck	1	12–15 reps	@7–8
		1	12–15 reps	@7–8
		1	12–15 reps	@7–8
Superset
6A	Lateral Raise (Dumbbell)	1	12–20 reps	@8–9
		1	12–20 reps	@8–9
		1	12–20 reps	@8–9
		1	12–20 reps	@8–9
6B	JM Press	1	8–12 reps	@8–9
		1	8–12 reps	@8–9
		1	8–12 reps	@8–9
		1	8–12 reps	@8–9
6C	Bicep Curl (Barbell)	1	8–12 reps	@8–9
		1	8–12 reps	@8–9
		1	8–12 reps	@8–9
		1	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Platz Squat	1	10–15 reps	@6–7
		1	10–15 reps	@6–7
		1	10–15 reps	@6–7
2	Stiff Leg Deadlift	1	8–12 reps	@6–7
		1	8–12 reps	@6–7
		1	8–12 reps	@6–7
Superset
3A	Overhead Press (Paused)	1	8–12 reps	@6–7
		1	8–12 reps	@6–7
3B	Pull-Up (Assisted)	1	8–12 reps	@6–7
		1	8–12 reps	@6–7
Superset
4A	Incline Chest Press (Machine)	1	8–12 reps	@7–8
		1	8–12 reps	@7–8
4B	High Row	1	8–12 reps	@7–8
		1	8–12 reps	@7–8
Superset
5A	Lateral Raise (Cable)	1	12–20 reps	@8
		1	12–20 reps	@8
		1	12–20 reps	@8
5B	Overhead Tricep Extension (Cable)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
5C	Preacher Curl (EZ Bar)	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8

Weeks 2–13 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Broken HLM Trinity Cut is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Broken HLM Trinity Cut is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Broken HLM Trinity Cut is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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