6 Week HLM Plan
General
Intermediate
Barbell
Plan Details
The 6 Week HLM Plan routine by michael.cookjr is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6 Week Heavy Light Medium framework Day1: Deadlift - 3x3 RPE 8-9; Overhead Press - 5x5 RPE 7; Front Squat - 5x5 RPE 7 Day 2: Bench Press - 5x3 RPE 8-9; Barbell Pause Squats - 3x3 RPE 8; Barbell Row - 5x5 RPE 8 Day 3: Overhead Press - 5x3 RPE 8; Pause Deadlift - 3x3 RPE 8; Close-grip Bench - 4x8 RPE 8 Day 4: Barbell Squat - 5x2 RPE 8; Chin-up 3x10; Dumbbell Bench Press - 4x8 RPE 7; Cable Crunch 4x25 RPE 8
Routine detail
Day 1
Heavy Squat
4 exercises
Barbell Squat
8 Sets x 2 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Day 1
Heavy Deadlift
3 exercises
Barbell Deadlift
8 Sets x 3 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Front Squat
7 Sets x 5 Reps
Day 2
Heavy Bench
3 exercises
Barbell Bench Press
8 Sets x 3 Reps
Barbell Squat
6 Sets x 3 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Day 3
Overhead Press
3 exercises
Barbell Military Press
8 Sets x 3 Reps
Barbell Deadlift
6 Sets x 3 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
