How to Build Your Own HLM Full Body Workout

How to Build Your Own HLM Full Body Workout
Looking for quality full body workout variations? This template system allows you to build hundreds and hundreds of effective training programs from the ground up.

When it comes to full body workouts, most involve the same old, same old structure and exercises. While these workouts are highly effective, I decided it was time to create a design structure that allowed trainees to play with some options without sacrificing effectiveness.

This is a "build your own" workout system. It is highly customizable and can literally generate hundreds upon hundreds of unique workout program variations that will help you to build muscle (and strength).

You will be given blocks of quality exercises to choose from. It won't matter which exercise you choose from each block, because this system makes it impossible to create an ineffective full body workout.

What is an HLM full body workout?

HLM stands for heavy, light and moderate training days. You will be lifting 3 times per week, using the following schedule:

  • Monday - Heavy training day
  • Wednesday - Light training day
  • Friday - Moderate training day

Heavy day. Heavy training days will focus on the use of primarily compound exercises and 5 rep sets.

Light day. Light training days will allow you to target muscle groups with isolation exercises, or less intense compound movements. You will have the freedom to choose from cable, machine or even bodyweight exercises. Most sets will work within the 12-15 rep range. Bodyweight work may involve timed sets, or sets for as many reps as possible.

Moderate day. You will be given the choice between compound movements and heavy hitting alternatives. Rep ranges will remain around 8-10 per set for most exercises.

An HLM approach varies rep ranges in an attempt to help stimulate as much hypertrophy (muscle growth) as possible. It also cycles intensity (heavy training), which should improve recovery and be somewhat easier on your joints over the long run.

Cable Curls

HLM full body template

Though a full body workout is designed to work the body in its entirety, exercise choices will be listed by muscle group for the sake of convenience. This isn't to imply that you need to worry about muscle groups when using compound exercises; you don't.

Focus on progressive overload first and foremost, and trust the process. Muscle groups will grow from overload and consistent effort. You don't need to "concentrate" on them for muscle to be built.

Here are the templates for each training day:

Monday - Heavy
Heavy Day Template
Bodypart Chart
Quads Heavy
Chest Heavy
Back Heavy
Shoulders Heavy
Biceps Moderate
Triceps Moderate
Calves * (optional) Moderate
Abs (optional) Moderate
Wednesday - Light
Light Day Template
Bodypart Chart
Quads Light
Chest Light
Back Light
Shoulders Light
Hamstrings * Light
Triceps Light
Biceps Light
Traps (optional) Moderate
Friday - Moderate
Moderate Day Template
Bodypart Chart
Quads Moderate
Chest Moderate
Back Moderate
Shoulders Moderate
Biceps Moderate
Triceps Moderate
Calves * (optional) Moderate
Abs (optional) Moderate

Note: If you need more hamstring work, insert a moderate hamstring exercise into Monday and Wednesday's workout in place of the calf exercise. Then, remove the hamstring exercise from Wednesday and train calves instead.

  • Monday - Hamstrings moderate
  • Wednesday - Calves moderate
  • Friday - Hamstrings moderate

Quad Exercises

Quad Exercises

Quad Exercises
Heavy Day Choices Sets Reps
Squats 3 5
Paused Squats 3 5
Front Squats 3 5
Box Squats 3 5
Zercher Squat 3 5
Light Day Choices Sets Reps
Goblet Squats 3 12-15
Leg Extensions 3 12-15
Dumbbell Lunge 3 12-15
Barbell Lunge 3 12-15
Barbell Step Ups 3 AMAP in 60 secs
Bulgarian Split Squat 3 12-15
Sissy Squat 3 12-15
Speed Squats (45-60 secs rest between sets) 6-8 2-3
Moderate Day Choices Sets Reps
Squats 3 8-10
20 Rep Squats 1-2 20
Paused Squats 3 8-10
Overhead Squats 3 8-10
Leg Presses 3 15-20
Hack Squats 3 8-12
Jump Squats 3 8-10

Chest Exercises

Chest Exercises

Chest Exercises
Heavy Day Choices Sets Reps
Bench Press 3 5
Incline Bench Press 3 5
Floor Press 3 5
Decline Bench Press 3 5
Wide Grip Bench Press 3 5
Light Day Choices Sets Reps
Push Ups 3 AMAP in 60 secs
Wide Grip Push Ups 3 AMAP in 60 secs
Dips 3 AMAP in 60 secs
Dumbbell Flyes 3 12-15
Incline Dumbbell Flyes 3 12-15
Decline Dumbbell Flyes 3 12-15
Cable Crossovers 3 12-15
Machine Chest Press 3 12-15
Pec Dec 3 12-15
Moderate Day Choices Sets Reps
Bench Press 3 8-10
Incline Bench Press 3 8-10
Decline Bench Press 3 8-10
Dumbbell Bench Press 3 8-12
Dumbbell Incline Bench Press 3 8-12
Dumbbell Decline Bench Press 3 8-12
Dumbbell Floor Press 3 8-12
Machine Bench Press 3 8-10
Weighted Dips 3 8-12

Back Exercises

Back Exercises

Back Exercises
Heavy Day Choices Sets Reps
Deadlifts 3 5
Low Rack Pulls 3 5
Deficit Deadlifts 3 5
Barbell Rows 3 5
Pendlay Rows 3 5
Yates Row 3 5
Light Day Choices Sets Reps
Seated Cable Rows 3 12-15
Lat Pull Downs 3 12-15
Pull Ups 3 AMAP in 60 secs
Inverted Rows 3 AMAP in 60 secs
Incline Bench Barbell Row 3 12-15
Machine Row 3 12-15
One Arm Cable Row 3 12-15
Yates Row 3 12-15
Moderate Day Choices Sets Reps
Barbell Row 3 8-10
Pendlay Row 3 8-10
One Arm Dumbbell Rows 3 8-12
One Arm Dumbbell Rows 2 20-30
Seated Cable Rows 3 8-12
Weighted Pull Ups 3 8-12
Weighted Inverted Rows 3 8-12
Machine Row 3 8-12
Yates Row 3 8-10
Low Rack Pull 3 8-10

Shoulder Exercises

Shoulder Exercises

Shoulder Exercises
Heavy Day Choices Sets Reps
Military Press 3 5
Push Press 3 5
Seated Overhead Press 3 5
Seated Behind The Neck Press 3 5
Clean and Press 3 5
Light Day Choices Sets Reps
Upright Rows 3 12-15
Lateral Raise 3 12-15
Seated Lateral Raise 3 12-15
Cable Lateral Raise 3 12-15
Machine Lateral Raise 3 12-15
Bent Over Reverse Dumbbell Flyes 3 12-15
Front Dumbbell Raise 3 12-15
Front Plate Raise 3 12-15
Barbell Front Raise 3 12-15
Moderate Day Choices Sets Reps
Seated Arnold Press 3 8-12
Standing Arnold Press 3 8-12
Seated Dumbbell Press 3 8-12
Standing Dumbbell Press 3 8-12
Seated One Arm Dumbbell Press 3 8-12
Military Press 3 8-10
Push Press  3 8-10
Seated Overhead Press 3 8-10
Seated Behind The Neck Press 3 8-10

Bicep Exercises

Bicep Exercises

Bicep Exercises
Light Day Choices Sets Reps
Concentration Curls 2 12-15
Cable Curls 2 12-15
One Arm Cable Curls 2 12-15
Machine Curl 2 12-15
Dumbbell Preacher Curl 2 12-15
Spider Curl 2 12-15
Zottman Curl 2 12-15
Barbell Curls 2 12-15
Standing Dumbbell Curls 2 12-15
Seated Dumbbell Curls 2 12-15
EZ Bar Curls 2 12-15
Preacher Curls 2 12-15
Hammer Curls 2 12-15
Barbell Drag Curls 2 12-15
Moderate Day Choices Sets Reps
Barbell Curls 2 8-12
Chin Ups 2 AMAP in 60 secs
Standing Dumbbell Curls 2 8-12
Seated Dumbbell Curls 2 8-12
EZ Bar Curls 2 8-12
Preacher Curls 2 8-12
Hammer Curls 2 8-12
Barbell Drag Curl 2 8-12

Tricep Exercises

Tricep Exercises

Tricep Exercises
Light Day Choices Sets Reps
Dumbbell Kickbacks 2 12-15
Cable Tricep Extensions 2 12-15
Single Arm Cable Tricep Extensions 2 12-15
Diamond Push Ups 2 AMAP in 60 secs
Bench Dips 2 12-15
Cable Tricep Extensions w/Rope 2 12-15
French Press 2 12-15
Skullcrushers 2 12-15
High Pulley Overhead Tricep Extension 2 12-15
Incline Close Grip Bench Press 2 12-15
One Arm Seated Overhead Tricep Extension 2 12-15
Moderate Day Choices Sets Reps
Close Grip Bench Press 2 8-10
Cable Tricep Extensions 2 8-12
Bench Dips 2 8-12
French Press 2 8-12
Skullcrushers 2 8-12
Incline Close Grip Bench Press 2 8-12
Two Arm Seated Overhead Tricep Extension 2 8-12

Calf Exercises

Calf Exercises

Calf Exercises
Moderate Day Choices Sets Reps
Seated Calf Raises 2-3 12-20
Leg Press Calf Raise 2-3 12-20
Single Leg Press Calf Raise 2-3 12-20
Machine Standing Calf Raise 2-3 12-20
Bodyweight Standing Calf Raise 2-3 AMAP in 60 secs
Donkey Calf Raise 2-3 AMAP in 60 secs
Hack Machine Calf Raises 2-3 12-20
Single Leg Standing Dumbbell Calf Raises 2-3 12-20

Abs Exercises

Abs Exercises
Moderate Day Choices Sets Reps
Planks 2-3 60-120 sec
Side Planks (each side) 2-3 60-120 sec
Ab Wheel Rollouts 2-3 15-25
Cable Crunches 2-3 15-25
Weighted Sit Ups 2-3 15-25
Hanging Leg Raise 2-3 15-25
Hanging Knee Raise 2-3 15-25
Sit Ups 2-3 15-25
Floor Crunch 2-3 15-25
Wood Chop 2-3 15-25
Russian Twist 2-3 15-25

Traps Exercises

Traps Exercises
Moderate Day Choices Sets Reps
Low Rack Pull and Power Shrug Combo 2-3 8-10
Power Shrugs 2-3 8-12
Barbell Shrugs 2-3 12-15
Dumbbell Shrugs 2-3 12-15
Cable Shrugs 2-3 12-15
Seated Dumbbell Shrugs 2-3 12-15
Smith Machine Shrugs 2-3 12-15

Hamstring Exercises

Hamstring Exercises
Light Day Choices Sets Reps
Leg Curls 2-3 12-15
Glute Ham Raise 2-3 12-15
Stiff Leg Deadlift 2-3 12-15
Dumbbell Stiff Leg Deadlift 2-3 12-15
Moderate Day Choices Sets Reps
Good Mornings 2-3 8-10
Glute Ham Raise 2-3 8-12
Stiff Leg Deadlift 2-3 8-10
Dumbbell Stiff Leg Deadlift 2-3 8-12
Reverse Hack Squat 2-3 8-10

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Posted Thu, 06/29/2017 - 14:13
Ron

Can I go to failure on light and moderate days? Or should I not?