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Heavy Light Medium 5×5
The original heavy-light-medium 5×5: squat, bench, and row three times a week, each ramped across five sets to a top five. Monday goes heavy and sets the week's record, Wednesday backs off to recover, Friday lands in between — then you add a little next Monday.
- Level
- Intermediate
- Goal
- Strength
- Days per week
- 3 days / week
- Cycle
- Repeats
- Progression
- Weekly ramp
What you need to start
A starting working weight for: Squat, Bench press, Barbell row
How the weight moves
- Squat: +2.5 kg (5 lb) per successful week
- Bench press: +2.5 kg (5 lb) per successful week
- Barbell row: +2.5 kg (5 lb) per successful week
The week
1
Heavy
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 5 · 100% × 5 | Working weight |
| Barbell Bench Press | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 5 · 100% × 5 | Working weight |
| Bent-Over Row | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 5 · 100% × 5 | Working weight |
| Hanging Leg Raise | 3 × 10 | Your choice |
2
Light
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squatvolume | 45% × 5 · 55% × 5 · 65% × 5 · 70% × 5 · 75% × 5 | Working weight |
| Barbell Bench Pressvolume | 45% × 5 · 55% × 5 · 65% × 5 · 70% × 5 · 75% × 5 | Working weight |
| Bent-Over Rowvolume | 45% × 5 · 55% × 5 · 65% × 5 · 70% × 5 · 75% × 5 | Working weight |
| Chin-Up | 3 × 8 | Your choice |
3
Medium
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squatvolume | 50% × 5 · 60% × 5 · 70% × 5 · 80% × 5 · 90% × 5 | Working weight |
| Barbell Bench Pressvolume | 50% × 5 · 60% × 5 · 70% × 5 · 80% × 5 · 90% × 5 | Working weight |
| Bent-Over Rowvolume | 50% × 5 · 60% × 5 · 70% × 5 · 80% × 5 · 90% × 5 | Working weight |
| Hanging Leg Raise | 3 × 10 | Your choice |
Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.
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