Barbell Medicine - From Bench to Bedside

Heavy Light Medium Template – Version 2.0


This is a new version of our original 8-week Heavy-Light-Medium (HLM) template with updates to the schedule, exercise selection, volume, and intensity recommendations based on data collected from v1.0 users. Additionally, our new templates have been redesigned with a focus on usability and user experience.

This purchase includes both the pound and kilo version of the template.

This is a 3-day strength and conditioning template that with a wider variety of movements, rep schemes, and other programming elements that aim to increase strength, muscle size, movement proficiency, and work capacity in general. When compared to our more specific 12-Week Strength and 12-Week Press templates, which is designed to increase 1-rep max performance in the squat, bench press (or press), and deadlift, this HLM template devotes training resources towards multiple goals for non-competitors and off-season lifters.

If you’re a brand-new lifter, just coming off the Bridge v1.0 or 3.0, or even an off-season competitor, then I would recommend this template. As far as what’s better, HLM or The Bridge? I don’t really have a preference. I think both can be brutally effective for the right population. Furthermore, I wouldn’t feel comfortable saying one is better than the other, as I think the individual’s responses to the training will end up dictating the program that works better instead of any specific difference in programming variable(s).

Other characteristics of this program:

  • Uses RPE and percentages
  • 3 days/week
  • Includes conditioning (additional 2 days or added after a training session)
  • Equipment: rack, barbell, free weights, bench; optional -leg press and Safety Squat Bar (SSB)
  • Includes Video Playlist and logger

Additionally, if you are trying to lean out by more than a few pounds, has somewhat compromised recovery or training resources at present time, has a bunch of niggling injuries, and/or needs a change of pace from pure strength training–then one of the GPP templates is likely better for you. If you are super crunched for time, then the time crunch plan is likely ideal for you.

No refunds are available for downloadable products at this time.