Workout Routine

HLM 3 Day

by Lkslongboarder

Starting TM is 70% of 1RM.

Workouts

Heavy

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
70% 1RM
5
180 sec
3
70% 1RM
5
180 sec
4
70% 1RM
5
180 sec
5
70% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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
5
180 sec
2
70% 1RM
5
180 sec
3
70% 1RM
5
180 sec
4
70% 1RM
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

incline bench press

4 sets

seated cable row

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

seated cable row

4 sets

Light

leg press

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

leg press

3 sets

overhead press

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

overhead press

3 sets

rack deadlift

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

rack deadlift

2 sets

Medium

squat

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

squat

4 sets

bench press

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

bench press

5 sets

straight leg deadlift

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

straight leg deadlift

3 sets