My Full Body Program (HLM System)

The goal of this program is to spend fewer days in the gym. It’s a 3 day a week split that is intense because it follows the heavy light medium system. 

Heavy light medium (HLM) is a system that regulates the fatigue generated from a workout throughout the week.

The first session will be heavy, which means lower reps, heavy compounds, and using barbell lifts.

The second seat will be the light day, which will help us recover from the heavy day. Easier variants of exercises will be used at higher reps ranges.

Lastly, the third day will consist of a medium day. It will be a blend of heavy and light days. This day can also become a heavy day with overtime. 

2 days of rest after the medium day is enough to get back on the grind for the next session.

default

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

Week 14

Week 15

Week 16

Front Squat (Barbell)

Good Morning

Wide Grip Pull-Up

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Heavy Day

Walking Lunge (Dumbbell)

Seated Hamstring Curl

Seated Row (Cable)

High Incline Press (Dumbbell)

Light Day

High Bar Squat (Barbell)

Pendlay Row

Bench Press (Paused)

Medium Day

0 reviews for My Full Body Program (HLM System)