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

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

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

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.