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Old 10-26-2011, 11:46 AM   #6
Fazc
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Max Brawn
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
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Okay I can appreciate that you want to go the H/L/M route instead of a 4 way split, that's something I've had 2-3 years of experience with. So here's what I would do, if you were looking to gain mass/strength.

Heavy Day - 3 minutes rest between sets - 3 sets of 10

Bench Press
Squat
Bent Row
RDL
Overhead Press

Light Day - 1 minute rest between sets - 3 sets of 15

DB Bench Press
Weighted Lunges or 1 Legged Squats
DB Row
Hyper Extensions
DB Overhead Press

Medium - 2 minutes rest between sets - 3 sets of 12

Seated Press
Front Squat or Leg Press
Deadlift
CGBP
Chins

That is not a PL routine, but it is more in-line with your need to do a H/L/M routine. It will allow for mass/strength if you stick to it and progressively add weight to the bar.
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