Smart Strength HLM Program
Hey, welcome to the Smart Strength HLM Program. HLM stands for heavy, light and moderate.
This document contains all details about how the program is structured, what you can achieve
through this program, the list of progressions for each movement and how you can progress on a
weekly basis.
Goals of the program
This program is extremely flexible, and can be modified to suit your specific goals, which could be:
- Building muscle
- Getting stronger
- Burning fat
- Getting better at certain static skills
However, it is worth pointing out that in order to get optimal results in any of your goals, you need
to make sure that your nutrition and general lifestyle (stress levels, sleep, etc.) are not
compromised. If they are, then you may end up holding yourself back, especially if your goals are
aesthetic and physique based.
Set-up required
- A place to do row variations (Low Bar, or Gymnastics Rings, a Sturdy Table/chairs).;
- A place to do pull ups (monkey bars, Pull-up bar, rings, etc)
- Parallel bars (if not available, then look at kitchen counters, two sturdy chairs, or
anything like that)
Weekly schedule
Do this 3x a week, with at least one rest day (or skill day, covered in the FAQs at the end) in
between workout days. So you could do it Monday, Wednesday, Friday. Or Tuesday, Thursday,
Saturday. Or Wednesday, Friday, Sunday. Whatever fits your schedule.
Program Structure:
The program is a full body split and contains 3 workouts - heavy, moderate and light workouts.
The classification is based on exercise intensity, i.e. how difficult / heavy the exercise is. The rep
ranges you work in, the amount of rest time you get and the number of sets you do, all vary
according to the intensity of the workout. The idea is to condition you to work in all intensity
ranges. We will target all 3 adaptations - strength, hypertrophy and local muscular endurance. We
will be doing the same in a daily undulated periodisation (DUP) format.
Warm Up
This includes some joint mobilisation work for your shoulder girdle and scapula, as well as some
bodyweight squats to get you ready for the workout to come.
There are two kinds of scapula stabilization routines you can do. One involves bands, which is
this.
If you don't have a band, then you can do the following movements to mobilize your scapula:
- Scapula push ups (protraction)
- Scapula dips (depression)
- Shoulder shrugs (elevation)
- Scapula pull ups / rows (retraction)
Heavy workout
The heavy workout will include the heaviest exercises, i.e. exercises which you can manage only
3-6 reps of in a single go. This is a classic strength workout, where you’ll be doing heavy skill
based movements, without necessarily going after the “burn” that you feel when you do higher
reps. The idea is to execute these heavy movements with a good form, in order to lay down a very
solid foundation for you to smash some static skill based goals in the long run. Since the reps will
be less and the exercises will be intense, we recommend that you rest appropriately between sets
(3+ minutes), so that you are fresh before each set. Alternatively, you can also PAIR antagonistic
exercises if resting too long makes you feel restless/bored.
For example, you can pair the pull up progression with any one of row/push up/HSPU/squat/hinge
progressions, such that you do 1 set of the pull up progression, rest 2 minutes, then do the
row/push up/HSPU/squat/hinge progression, rest 2 minutes, and then repeat this paired set until
you are finished with the total number of sets you are supposed to do for each exercise. This way
you have something to do during the rest period, you slash the workout time in half and you don’t
exhaust yourself for either of the movements you are pairing up (since they are antagonistic in
nature).
DO NOT pair exercises involving the same primary muscle groups. For example, pairing pull ups
and rows together would be a bad idea.
Here is your list of progressions for each movement pattern of the heavy workout. Each
progression has a link attached to them for you to check out.
Row progressions
- Bodyweight row (feet elevated)
- Archer row
- Single arm rows
- Arc rows
- L rows
- Tucked FL rows
- Supported front lever rows
Push up progressions
- Deficit push ups
- Ring push ups
- Archer push ups
- Ring archer push ups
- One arm push ups or finger supported one arm push up
- Ring one arm push ups
- Pseudo planche push ups
- Deficit pseudo planche push ups
- Pseudo planche push up on rings
- Pre tuck planche push up
- Tuck planche push ups
- Planche push ups on rings
Pull up progressions
- Negative pull up/chin up
- Pull up/chin up
- Gironda pull up
- Mixed grip pull up / chin up
- Mantle pull up / chin up
- Banded / pulley one arm pull up / chin up
- One arm pull up / chin up
HSPU progressions
- Pike push ups
- Elevated pike push up
- Elevated deficit pike push up
- Handstand push up (chest or back facing the wall)
- Deficit handstand push up (chest or back facing the wall)
Squat progressions
- Elevated pistol squat
- Supported pistol squat
- Pistol squat
- Supported shrimp squat
- Shrimp squat
Hinge progressions
- Harrom curl
- Nordic curl (banded eccentrics, skip the concentric)
- Nordic curl eccentrics
- Nordic curl full ROM (banded)
- Nordic curls full ROM
Moderate workout
Now this kind of workout I am assuming more of you would be familiar with, this is a typical
bodybuilding style workout. Moderate intensity, moderate rep range and timed rest intervals of
90-120 seconds. The idea here is to pick a progression of which you can manage 8-12 reps and
load it accordingly once 12 reps of the same progression gets too easy.
Push up progressions
- Incline push up
- Push ups
- Deficit push ups
- Explosive push ups
- Ring push ups
- Archer push up (beginner)
- Archer push ups
- RIng archer push ups
Pull up progression
- Rack pull ups / chin ups
- Negative pull ups / chin ups
- Pull up isometric hold / chin ups (30-60 second holds)
- Pull ups / chin ups
- Gironda pull up
Row progression
- Bodyweight row (easy)
- Bodyweight row (hard)
- Bodyweight row (feet elevated)
- Archer row
- Single arm rows
- Arc rows
- Feet elevated arc row
- Banded front lever rows
- Supported front lever rows
- L rows
- FL rows
Pike push up progression
- Bent knee pike push up
- Pike push up
- Elevated pike push
- Deficit pike push up
Dip progression
- Parallel bar support hold
- Eccentric dips
- Parallel / straight bar dips
- Full ROM rips with slow eccentrics
Squat progression
- Bodyweight squat
- Bodyweight leg extension
- Cyclist squat
- Split squat
- Modified hack squat
- Sissy squat
- Bulgarian split squat
- Deficit bulgarian split squat
Hinge progression
- Glute bridge
- Hip thrust
- Elevated glute bridge
- Elevated hip thrust
- Single leg glute bridge
- Single leg elevated glute bridge
- Single leg hip thrust
- Single leg elevated hip thrust
- Hamstring slides
Core (not in any particular order)
- Hollow body holds
- Hanging knee raises
- Leg raise + hip lift
- Side hollow body
- Side plank
- Tuck ups / V ups
Light workout
This is a typical high-rep calisthenics workout, with some isolation work as well. A lot of EMOM
work or general endurance work with lesser stress. Don’t be fooled by its name, it’s only called
“light” because the intensity of the exercises is light (since you should be able to do 12+ reps in
one go with ease). But because of the high rep work and small rest period, it will feel anything but
light. Pick a progression for which 12+ reps are manageable with ease.
EMOM
Every minute on minute (EMOM) is a method by which you can get a high number of reps done in
a specific period of time. We will use this for dips, pull ups, push ups and rows. Here, you set a
timer and do the prescribed number of reps. Let's say you took 10 seconds to do the reps, then
you rest for the remainder of the minute (50 seconds), after which you do the next set. Do this
every minute. Basically, the quicker you get done the more rest you have every minute. Follow the
progression scheme for reps.
For example, let’s say you have to do a 10 minute EMOM for push ups. You pick the number of
reps you’ll do every minute, and let’s assume that’s 5 reps. Therefore, you are going to do 5 reps
every minute for 10 minutes (a total of 50 reps).
Push up progressions
- Knee push up
- Incline push up
- Push ups
- Deficit push ups
- Explosive push ups
- Ring push ups
- Staggered push ups
- Archer push ups
- RIng archer push ups
Dip progression
- Parallel bar support hold
- Eccentric dips
- Parallel / straight bar dips
- Full ROM rips with slow eccentrics
Pull up progression
- Rack pull ups / chin ups
- Negative pull ups / chin ups
- Pull up isometric hold / chin ups (30-60 second holds)
- Banded pull ups / chin ups
- Pull ups / chin ups
Row progression
- Bodyweight row (easy)
- Bodyweight row (hard)
- Bodyweight row (feet elevated)
Tricep isolation
- Knee tricep extension (floor)
- Tricep extension (floor)
- Knee diamond push ups
- Diamond push ups
- Tricep extension (full ROM)
Bicep isolation
- Bodyweight bicep curls (easy)
- Bodyweight bicep curls (hard)
- Pelican curls (easy)
Squat jumps
- Well there’s just the one kind...
Core (not in any particular order)
- Hollow body holds
- Hanging knee raises
- Leg raise + hip lift
- Side hollow body
- Side plank
- Tuck ups / V ups
Check out the next page for the actual program!
The Program:
Workouts Exercises Sets Reps per set Rest Tempo
Heavy Warm Up
Scapula Stabilization 1 10-12 each exercise
Bodyweight squats 1 10
Main workout
Push up progression 3-5 3-6 3-5 minutes 1-0-x-0
Pull up progression 3-5 3-6 3-5 minutes 1-0-x-0
HSPU progression 3-5 3-6 3-5 minutes 1-0-x-0
Row progression 3-5 3-6 3-5 minutes 1-0-x-0
Pistol squat progression 3-5 3-6 3-5 minutes 1-0-x-0
Nordic curls 3-5 3-6 3-5 minutes 1-0-x-0
Moderate Warm Up
Scapula Stabilization 1 10-12 each exercise
Bodyweight squats 1 10
Main workout
Pike push up progression 3-4 8-12 1.5-2 minutes 2-1-x-0
Pull up progression 3-4 8-12 1.5-2 minutes 2-1-x-0
Push up progression 3-4 8-12 1.5-2 minutes 2-1-x-0
Row progression 3-4 8-12 1.5-2 minutes 2-1-x-0
Dip progression 3-4 8-12 1.5-2 minutes 2-1-x-0
Squat progression 3-4 8-12 1.5-2 minutes 2-1-x-0
Hinge progression 3-4 8-12 1.5-2 minutes 2-1-x-0
Core
Hollow body hold 3 30-60 seconds 1.5-2 minutes -
Side hollow body 3 8-12 1.5-2 minutes -
Light Warm Up
Scapula Stabilization 1 10-12 each exercise
Bodyweight squats 1 10
Main workout
Pull up progression 10 5-15 EMOM 1-0-x-0
Push up progression 10 5-15 EMOM 1-0-x-0
Row progression 10 5-15 EMOM 1-0-x-0
Dips 10 5-15 EMOM 1-0-x-0
Tricep isolation 3 12-20 1 minute 1-0-x-0
Bicep isolation 3 12-20 1 minute 1-0-x-0
Squat jumps 3 20 1 minute 1-0-x-0
Core
Hanging knee raises / Tuck up / V up
/ Floor leg raises 3 12-20 1.5-2 minutes -
Side plank 3 30-60 seconds 1.5-2 minutes -
Tempo: Watch this video for what tempo means. Tempo basically dictates the speed of the exercise.
In most places, you will be following a regular 1-0-x-0 tempo. But for the moderate workout, the
tempo is 2-1-x-0, since the purpose here is to have a controlled eccentric and a momentary pause at
the isometric phase in order to minimize the “bounce” or the “stretch-reflex” at the bottom.
Especially keep in mind the concentric phase has to be done in an explosive “x” manner in order to
maximize strength gains. This is especially important for the heavy workouts where it’ll help for you
to be explosive in order to recruit maximum muscle fibres. So no intentionally slow reps. Even if they
“look slow” it’s okay, as long as the intent is to be explosive.
Progression: For the heavy workouts, you may have noticed that it says “3-5” in the sets column.
That is because the purpose here is for you to start with 3 sets and over a course of a few weeks
work up to 5. Same with reps, you can start with a progression if can do 3 reps, and work your way
up to 6 reps before leveling up on the progression.
For the moderate workout, you start with 3 sets of 8 reps and work your way up to 4 sets of 12 reps.
For the light workout, we are doing a lot of high rep EMOM work. The range of reps is anywhere
between 5-15, so you have a lot to work with there. If for any exercise you can manage a 10 minute
EMOM with 15 reps, then it’s time to level up and increase the difficulty of the progression.
Frequently Asked Questions (FAQs)
These will be updated as we keep getting new kinds of questions which are not addressed here.
Integrating barbell work and weighted calisthenics
If you have weights, then great. We have written this routine keeping in mind people who have the
bare minimum, maximum gymnastic rings and / or a pull up bar. But, in any case, you are free to use
heavy weighted pull ups/chin ups/push ups/rows/squats/deadlifts on heavy days and other weighted
exercises on moderate and light days. As long as you meet the intensity and rep range
requirements, you can make barbell/weighted calisthenics modifications.
You can also ask on the training / workout program server for suggestions on how to make these
modifications.
Can you switch the order of the exercises?
Yes, even though there is some thought put behind the order, you can switch it according to your
preferences/priorities.
Can I do this every day?
No. it would be too much stress and too little recovery in between. A sure shot recipe for injury.
How soon will I see results?
There are many factors at play here - training age, individual trainability, nutrition, sleep, stress, etc.
Keeping those in mind, you should start seeing and feeling visible results within 4-6 weeks.
Can I modify the routine?
Sure, it’s a free country, you can do whatever you want. But, don’t do crazy stuff like doing the same
muscle groups every day. If you want to ask before making modifications, you can message on the
training channel and we can advise you.
Can I separately train skills on the rest days?
Now. given that this is a 3x a week program, technically you can. But please take care of the
intensity of your workouts. Skills like handstands on alternate days would fit perfectly. So would
doing some freestyle. But, doing heavy static work on the alternate days may not be the best idea,
since a lot of those muscles will be heavily used on the main workout days. So be careful.
This feels too easy for me.
Alright, easy there, Mr. Eryc Ortiz. Pick challenging progressions, and you’ll start feeling it. Besides,
if you feel like you’re not “sore enough” from the workouts, then understand then soreness doesn’t
automatically mean progress.
