Workout Routine

Free

HLM 3 Day

by Lkslongboarder

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Starting TM is 70% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Heavy

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
70% 1RM
105 lbs
5
180 sec
3
70% 1RM
105 lbs
5
180 sec
4
70% 1RM
105 lbs
5
180 sec
5
70% 1RM
105 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
180 sec
2
70% 1RM
105 lbs
5
180 sec
3
70% 1RM
105 lbs
5
180 sec
4
70% 1RM
105 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

incline bench press

4×5+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
5
180 sec
2
70% 1RM
31 lbs
5
180 sec
3
70% 1RM
31 lbs
5
180 sec
4
70% 1RM
31 lbs
5
180 sec

seated cable row

4×5

Light

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
180 sec
2
70% 1RM
75 lbs
5
180 sec
3
70% 1RM
75 lbs
5 +
amrap
180 sec

leg press

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
180 sec
2
70% 1RM
105 lbs
5
180 sec
3
70% 1RM
105 lbs
5 +
amrap
180 sec

overhead press

3×5+

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec

rack deadlift

2×3

Medium

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
180 sec
2
60% 1RM
90 lbs
5
180 sec
3
60% 1RM
90 lbs
5
180 sec
4
60% 1RM
90 lbs
5
180 sec

squat

4×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
70% 1RM
105 lbs
5
180 sec
3
70% 1RM
105 lbs
5
180 sec
4
70% 1RM
105 lbs
5
180 sec
5
70% 1RM
105 lbs
5
180 sec

bench press

5 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
180 sec
2
70% 1RM
105 lbs
5
180 sec
3
70% 1RM
105 lbs
5
180 sec

straight leg deadlift

3×5