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
Monday | Wednesday | Friday | |
H | Squat | Bench | Deadlift |
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:
Monday | Wednesday | Friday | |
L | Deadlift | Squat | Bench |
The medium variants are again shifted one to the right and therefore start with Bench
Monday | Wednesday | Friday | |
M | Bench | Deadlift | Squat |
Putting it all together we have
Monday | Wednesday | Friday | |||
H | Squat | Bench | Deadlift | ||
L | Deadlift | Squat | Bench | ||
M | Bench | Deadlift | Squat | ||
Put another way:
Monday | Wednesday | Friday | |||
Squat | H | L | M | ||
Bench | M | H | L | ||
Deadlift | L | M | H | ||
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.
- 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.
Monday | Wednesday | Friday | |
H | Squat | Bench | Deadlift |
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
Monday | Wednesday | Friday | |
H | Squat | Bench | Deadlift |
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 | |
Squat | Front Squat Lunges | Paused Squat Pin Squat |
Bench | Barbell Press Dumbbell Press | Close Grip Bench Press Pin Bench Press Dumbbell Bench Press |
Deadlift | Barbell Rows Romanian Deadlift Pull/Chin Up | Paused Deadlift Stiff Legged Deadlift |
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.
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