HLM: Heavy-Light-Prep
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1Jan-1Jan-2Jan-4SettingsInstructions
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squat2405x5squat1903x5squat2453x31rm3rm5rmModify 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.

Optionally, modify the purple cells in "Settings" according to your preferences. "tm" is the training percentage which begins the cycle. "light" is the percentage used for the light (middle) day of each week."upper" and "lower" inc are the amounts to increase the upper/lower lifts by each week.

All notation is "sets x reps".
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bench1605x5press705x5bench162.53x3squat300285265
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dl2801x5row5x10dl2853x1bench200190180
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2Jan-8Jan-10Jan-12dl350330310
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squat2455x5squat1953x5squat2503x3press1009590
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bench162.55x5press72.55x5bench1653x3
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dl2851x5row5x10dl2903x1squat tm90%
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3Jan-15Jan-1Jan-1bench tm90%
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squat2505x5squat2003x5squat2553x3dl tm90%
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bench1655x5press755x5bench167.53x3press tm80%
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dl2901x5row5x10dl2953x1light80%
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4Jan-22Jan-1Jan-1upper inc2.5
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squat2555x5squat2053x5squat2603x3lower inc5
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bench167.55x5press77.55x5bench1703x3
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dl2951x5row5x10dl3003x1
Heavy-Light-Prep
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5Jan-29Jan-1Jan-1
More at mosey.org
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squat2605x5squat2103x5squat2653x3
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bench1705x5press805x5bench172.53x3
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dl3001x5row5x10dl3053x1
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6Feb-5Jan-1Jan-1
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squat2655x5squat2103x5squat2703x3
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bench172.55x5press82.55x5bench1753x3
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dl3051x5row5x10dl3103x1
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