HLM: Heavy-Light-Medium
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1Jan-1Jan-3Jan-5SettingsInstructions
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squat2403x5squat2053x5squat2153x51rm
Training
Modify the "1RM" (yellow cells) in "Settings" according to your current 1-repetition maximum for each lift.

Edit the date in the top-left corner (yellow cell) with the start date of your program.


All notation is "sets x reps".
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bench1603x5press805x3bench1453x5squat300240
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dl2801x5pull3x10sldl3x8bench200160
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2Jan-8Jan-10Jan-12dl350280
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squat2503x5squat2153x5squat2253x5press10080
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bench1653x5press855x3bench1503x5
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dl2901x5pull3x10sldl3x8
Heavy-Light-Medium
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3Jan-15Jan-17Jan-19
More at mosey.org
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squat2603x5squat2203x5squat2353x5
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bench1703x5press905x3bench1553x5
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dl3001x5pull3x10sldl3x8
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4Jan-22Jan-24Jan-26
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squat2703x5squat2303x5squat2453x5
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bench1753x5press955x3bench1603x5
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dl3101x5pull3x10sldl3x8
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5Jan-29Jan-31Feb-2
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squat2803x5squat2403x5squat2503x5
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bench1803x5press1005x3bench1603x5
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dl3201x5pull3x10sldl3x8
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6Feb-5Feb-7Feb-9
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squat2903x5squat2453x5squat2603x5
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bench1853x5press1055x3bench1653x5
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dl3301x5pull3x10sldl3x8
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7Feb-12Feb-14Feb-16
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squat3003x5squat2553x5squat2703x5
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bench1903x5press1105x3bench1703x5
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dl3401x5pull3x10sldl3x8
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8Feb-19Feb-21Feb-23
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squat3103x5squat2653x5squat2803x5
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bench1953x5press1155x3bench1753x5
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dl3501x5pull3x10sldl3x8
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