1.

Setup

The idea is to set up a three day split. We start by putting each of the main lifts on one day in the
following order

Monda Wednesda
Friday
y y
Deadlif
H Squat Bench
t

So Monday is your heavy squat day, Wednesday is heavy Bench day and Friday is heavy Deadlift
day. For the light and medium days, we keep the same order, but shift it one to the right, i.e. for the
light variants, we start with Deadlifts, instead of Squats like so:

Monda Wednesda Frida

y y y
L Deadlift Squat Bench

The medium variants are again shifted one to the right and therefore start with Bench

Monda Wednesda Frida

y y y
M Bench Deadlift Squat

Putting it all together we have

Monda Wednesda
Friday
y y
Deadlif
H Squat Bench
t
L Deadlift Squat Bench
M Bench Deadlift Squat

Put another way:

Monda Wednesda Frida

y y y
Squat H L M
Bench M H L
Deadlif
L M H
t
2. Programming

As you can see, you'd Squat, Bench and Deadlift thrice a week and the workload is spread out over
the whole week quite nicely. You can use this scheme in one of many ways, e.g.
• linearly, i.e. use sets of 4-6 and add weight each week. This is what I'd recommend if you are
an early intermediate coming off of a linear progression like SSLP.
• using weekly waves of 5/3/1, 8/5/2 or what have you, adding weight every three weeks. This
is useful if you stall on the above.
• using linear periodization, i.e. start with sets of 8-10, increase the weight each week, while
reducing the number of reps until you hit a new 1RM. Rinse and repeat. If you did 8/5/2
before, you can simply stretch it out and do 10/8/6/4/2/1 or 8/8/8/5/5/2/1 etc.
• Block periodization.
• Block periodization with DUP. Heavy could be sets of 1-2, Light sets of 8-10 and medium 4-
6.
If you stall on any of this, assess your weekly volume:
• is it pretty low (whatever that means), lower the weights a bit and increase the volume and
see if you can surpass your previous stall point. Don't just reset and do the same again and
stupidly run into a wall repeatedly. Always increase something.
• is it already pretty high, switch to something more advanced, like from linear to 8/5/2, or
from 8/5/2 to a linear or block periodization.
• not sure? Ask someone, this is a forum.
If you don't think you need that much frequency on all the lifts, you can leave out light variants
entirely and do this instead:

Monda Wednesda
Friday
y y
Deadlif
H Squat Bench
t
M Bench Deadlift Squat

Or maybe high frequency on bench is appropriate for you, while squatting and deadlifting thrice a
week is too much, do this

Monda Wednesda
Friday
y y
Deadlif
H Squat Bench
t
L Deadlift Squat Bench
M Bench

3. Variations
The heavy lifts are usually the competition lifts. You could just do the competition lifts with less
weight as light (80% of H) and medium (90% of H) variants. This is boring, so here are some
exercises you can do as light and medium variants of the main lifts:

L M
Front Squat Paused Squat
Squat
Lunges Pin Squat
Close Grip Bench
Barbell Press Press
Bench
Dumbbell Press Pin Bench Press
Dumbbell Bench Press
Barbell Rows
Deadlif Romanian Paused Deadlift
t Deadlift Stiff Legged Deadlift
Pull/Chin Up

Try to progress on those and once you stall, change the reps per set or swap them out for something
else. They are meant to add some volume at low stress, so don't stress it (lame pun).

5. Assistance

Add assistance exercises at the end of each workout as you like. I like to do chin ups on off days,
because I can do them at home. Be creative.

6. Key Points and Summary

• Your program doesn't have to have a name / brand / price.
• Evolve your programming instead of making huge changes (aka program hopping). Start
somewhere reasonable and adjust as you go. Write everything down and learn from
experience.
• Always increase something. Can't add more weight? Add volume! Can't add more volume?
Stretch it out!
• Be consistent.
• Don't give money to greedy people who fuck you over.
• Don't grind indefinitely.
• Don't eat through the sticking points, you're smarter than that.
7. Disclaimer

I probably read this somewhere and don't claim to have invented any of it, I just thought I'd write it
down in a concise way. I'm convinced that, if you come off of a linear progression like SSLP and
start doing the above and be consistent, this is a million times better than choosing a very
complicated plan and execute it poorly. You can certainly save those 300$/month for questionable
online coaching.

8. References
8.1 Articles

Two Simple "Hacks" for Heavy-Light-Medium Programming

Andy Baker - Simplifying the heavy light medium system Part 1, Part 2, Part 3
Andy Baker - Heavy Light Medium
Andy Baker - Rotating Rep Ranges
Andy Baker - 6 reasons why your training is stuck Part 1 Part 2
Izzy (Israel Thomas Narvaez) - One Weird Programming Trick To Increase Your Strength!

8.2 Videos

Andy Baker - Heavy/Light/Medium Programming

Andy Baker - 4-Day Heavy/Light Split
Andy Baker - Episode 2: Texas Method vs Heavy-Light-Medium
Andy Baker – SETS
I'm currently doing a 8/5/2 weekly rotation using HLM for the setup of the week. I'd like to
incorporate some of the ideas discussed in this thread and I came up with this:

H L M
Squa 4x8, 5x5, 2@70, 2@75, 2@80,
3x5, 3x3, 3x1
t 5x2 2x1@85

Heavy
This is the high stress day, rotating 8/5/2 weekly. Maybe take a deload once in a while or test new
1RMs. The weight would be capped at @8ish. I'd prioritize heavy day and adjust light and medium
days accordingly.

Light
Same as the Power day on HPS.

Medium
Same weights as heavy day, but 5/3/1 instead of 8/5/2. I'd do 6/4/2 for bench and press.

The number of sets would be a little different for each lift like so:

H L M
4x8, 5x5, 2@70, 2@75, 2@80,
Squat 3x5, 3x3, 3x1
5x2 2x1@85
5x8, 5x5, 2@70, 2@75, 2@80,
Bench 3x6, 3x4, 3x2
5x2 2x1@85
Deadlif 3x8, 3x5, 2@70, 2@75, 2@80,
3x5, 3x3, 3x1
t 3x2 2x1@85
Press 5x8, 5x5, 2@70, 2@75, 2@80, 3x6, 3x4, 3x2
 5x2 2x1@85

and the schedule would look like this:

Monda Thursda Saturda

Monday
y y y
H Squat Bench Deadlift Press
L Press Squat Bench Deadlift
M Deadlift Press Squat Bench

i.e. training three times per week on a four day split.

I like the orderliness of it but does it make sense? The goal is strengthtrophy and fun.

ETA: No variations, only the main lifts.