Broken HLM Trinity Cut

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.

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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

Week 13

High Bar Squat (Barbell)

Bench Press (Barbell)

Chin-Up (Weighted)

Deadlift (Barbell)

Overhead Press (Barbell)

Heavy

Squat (Paused)

Bench Press (Paused)

Light

Platz Squat

Stiff Leg Deadlift

Medium

Deload - Complete Enforced Rest

Deload

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