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.
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 | ||
---|---|---|
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 | ||
---|---|---|
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 | ||
---|---|---|
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 | ||
---|---|---|
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 | ||
---|---|---|
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 | ||
---|---|---|
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 | ||
---|---|---|
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 |
11 Comments
How many different exercises per body part per workout?
Hey EddieD - the HML Full Body Template at the top of the article gives a guide as to how to format your workouts. You'll do one exercise of each body part.
can i do it in a twice a week fashion
example week one : heavy ....light
week 2 : medium ...heavy
week 3 : light...medium
will i see good gainz using it in this twice a week template
Would this be good for me to use even if I am a women (26/F)? I have looked at different women specific workouts on your site and while there are some that I like, I do like this template and the idea of me picking my own exercises. I just want to make sure that I am picking the correct exercises for my body type and what I am trying to accomplish (glutes, legs, arms, back).
Hi Megan,
Sure! This program is suitable for someone with your goals.
Hi, can I do Chin-Ups, Inverted Rows and Pull-Ups in different days?
Is this for beginners are intermediates?
How many sets per body parts?
Can I use this as a circuit if I don't have enough time to spend at the gym?
Hi Alex,
Sure, you can do that.
Hope this helps!
Can I go to failure on light and moderate days? Or should I not?