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Thread: HLM to 4 day split

  1. #1
    Join Date
    May 2011
    Posts
    319

    Default HLM to 4 day split

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    Hi Andy

    I'm looking for the best way to implement Intermediate training for myself. I've been doing HLM but it is starting to grind me down with squat and deadlift volume and intensity all on my heavy day.

    So my question comes down to what to actually do about that. Was thinking of doing a split as follows. Have already tried the MON workout and my triceps blew up like balloons. Is this something I'm likely to be able to adapt too, or is it too much. I'm trying to plan a workout I can kind of settle into for a few months.

    44yrs 5'8"
    230lb @ ~28%BF (navy fat calculator)

    MON
    press intensity
    Bench Volume
    LTE
    Chins

    TUES
    Squat Volume
    Power Clean
    HIIT on the rower

    THURS
    Bench Intensity
    Press Volume
    Chins

    FRI
    Squat Intensity
    Deadlift Intensity
    HIIT on the rower

    cheers
    Damo

  2. #2
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    That's a good layout, no reason it can't work just fine

  3. #3
    Join Date
    Dec 2012
    Location
    Boston, MA
    Posts
    1,275

    Default

    Andy,

    If someone were struggling on H/L/M with squatting heavy and pulling heavy on the Heavy Day (essentially the old Texas Method Volume Day set up), would moving the DL to the Medium Day and moving the other pull (SLDL, RDL, PCs...) to the Heavy Day make sense or does this change the H/L/M relationship too much?

    Thanks for your time.

  4. #4
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    It doesn't seem to matter that much. I routinely put Deads on the light or medium day with success. Generally I keep the squatting and pressing on the same schedule.

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