Broken 3-day HLM cut protocol

This is a 3-day Heavy/Light/Medium powerbuilding program designed to maintain strength, preserve muscle and allow small gains while cutting. It balances stimulus and fatigue using smart exercise selection, supersets and controlled RPE.

Weekly structure: heavy day strength focus with squat, deadlift, bench and chin-ups, medium day hypertrophy with moderate load and added hinge (SLDL), and light day with low systemic fatigue and high local stimulus (machines and arms).

Core principles: No grinders, stay within RPE targets. Double progression, increase weight when all sets hit top of rep range. Fatigue management is more important than maximal volume, if performance drops then reduce isolation volume before touching compounds.

RPE: heavy compounds 7-8, hypertrophy work 7-8, isolation 8-9, SLDL 6-7.

This program is built to maintain or slightly improve strength, preserve muscle mass and deliver consistent, repeatable training on a calorie deficit.

Run the program consistently, avoid ego lifting and let progression come from execution and repeatabliity, not fatigue.

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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)

Deadlift (Barbell)

Bench Press (Barbell)

Chin-Up (Weighted)

Heavy

Light

Medium

Deload - Complete Enforced Rest

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