Broken Full Body Cut Protocol

This is a 3-day full-body strength program designed specifically for use during a fat-loss phase. The goal is to help you reduce bodyweight while maintaining—or even improving—your strength and muscle mass. The program balances heavy compound lifts with moderate accessory volume and efficient supersets so that training remains productive without creating excessive fatigue during a calorie deficit.

The structure follows a Monday–Wednesday–Friday lifting schedule with Zone 2 cardio on Tuesday and Thursday. This layout allows adequate recovery between sessions while keeping activity levels high enough to support fat loss. Each lifting session trains the entire body using two primary strength movements (Tier 1 lifts) supported by secondary compound exercises (Tier 2) and smaller accessory work (Tier 3). The main lifts focus on the six fundamental movement patterns: squat, hinge (deadlift), horizontal push, vertical push, horizontal pull, and vertical pull.

Tier 1 exercises are programmed in the 3–5 rep range at roughly 80–85% of your estimated one-rep max with an RPE cap of about 8. These lifts drive strength progression and should be approached with strong technique and consistent execution. Tier 2 movements typically fall in the 6–10 rep range and support muscle growth while reinforcing movement patterns without excessive fatigue. Tier 3 accessories target smaller muscle groups such as shoulders, arms, and rear delts in the 12–20 rep range to maintain muscular balance and aesthetics during the cut.

Supersets are used throughout the program to keep workouts efficient while pairing movements that do not interfere with one another (for example, push with pull or lower body with upper body). This allows the entire workout to be completed in roughly 60–70 minutes while maintaining high training quality.

Cardio sessions on the non-lifting days are performed in Zone 2 intensity. This level of effort improves aerobic fitness and recovery while supporting fat loss without interfering with strength training. Begin with shorter sessions if necessary and gradually build up to around 30 minutes.

Progression is based on rep targets rather than forced weight increases. For Tier 1 lifts, add repetitions within the prescribed range until all sets reach the top of the range, then increase the weight slightly. Tier 2 and Tier 3 exercises follow similar rep-based progression: once you reach the top of the rep range for all sets, increase the load the next time you perform the movement.

This program is intended for intermediate lifters who already know the basic lifts and want a structured plan that balances strength, muscle maintenance, and fat loss. When paired with a moderate calorie deficit, adequate protein intake, and consistent sleep, it should allow you to steadily reduce bodyweight while preserving performance in the gym.

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Brace hard. Control eccentrics. Push/pull balance. Clean reps > load. Stop at RPE 8.

High Bar Squat (Barbell)

Squat & Row

Zone 2 only. Conversational pace. Smooth breathing. Finish fresher than you started.

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