Heavy, Light, Medium
Eight weeks, three days. The same lifts three ways: one heavy day, one light day, one in between.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- Barbell, rack, bench and a box or bench to squat to.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Day
- Back Squat 4 × 5
- Bench Press 4 × 5
- Reverse-Grip Barbell Row 3 × 8
- Plank 2 × 45 sec
Rest three minutes after squats and bench. This is the day the week is built around.
Day 2 Light Day
- Box Squat 3 × 5
- Floor Press 3 × 8
- Stiff-Legged Deadlift 3 × 8
- Drag Curl 2 × 12
Every lift today is clearly lighter than Heavy Day. Fast, tidy reps, two minutes of rest.
Day 3 Medium Day
- Front Squat 3 × 6
- Push Press 4 × 5
- Sumo Deadlift 3 × 5
- Standing Barbell Calf Raise 2 × 12
Reset the bar on the floor between every deadlift rep. Rest two to three minutes.
Get all 8 weeks free with a trainer.
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