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Intermediate

Volume, Light, Heavy Workout Routine

Volume, Light, Heavy is a three day barbell plan where each day has its own job. The first day is 5 sets of 5 at a moderate weight, the middle day is light, and the last day is one heavy set of 5 to beat last week.

3 days a week · 10 exercises · Gym · free, no account needed to read

  • glutes
  • quads
  • chest
  • lower back
  • hamstrings
  • lats
  • shoulders
Try Volume Day free
Clay illustration of a barbell

Volume Day

3 exercises · ~40 min

  1. 1
    Barbell SquatBarbell
    5 × 5
  2. 2
    Barbell Bench PressBarbell
    5 × 5
  3. 3
    Barbell DeadliftBarbell
    1 × 5
Customize this day

Light Day

4 exercises · ~35 min

  1. 1
    Barbell SquatBarbell
    2 × 5
  2. 2
    Standing Military PressBarbell
    3 × 5
  3. 3
    Chin-UpBodyweight
    3 × 8-10
  4. 4
    Hyperextensions (Back Extensions)Machine
    3 × 10-12
Customize this day

Heavy Day

3 exercises · ~30 min

  1. 1
    Barbell SquatBarbell
    1 × 5
  2. 2
    Barbell Bench PressBarbell
    1 × 5
  3. 3
    Power CleanBarbell
    5 × 3
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Volume, Light, Heavy questions, answered

Is this the Texas Method?

It follows the same volume, light and heavy structure. Squat and bench run through the week, with the deadlift, press and power clean spread across it.

When should I switch from 5x5?

When you stall at the same weight for a few sessions in a row, even after resting well and eating enough.

Why is the middle day so light?

It lets you recover from the volume day while still practicing the lifts, so you show up fresh for the heavy set of 5.

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