hst program?

[triplesixmaf]

im interested in trying the hst program can anyone give me a detailed sample of what there program is over a week period. ive been doing the once a week type program for years and has worked great but i need a change

 

[cmdubs]

You should probably visit the HST website, but here's my routine:

Squats: 2 sets
Leg Curl: 2 sets
Incline Bench: 2 sets
Flat DB Press: 1 set
OH DB Press: 2 sets
CG Bench: 2 sets
Chins: 2 sets
EZ Bar Curl: 1 set
Pushdown: 1 set
Standing Calf Raises: 2 sets
Weighted Crunches/Swiss Ball: 2 sets

This is done EOD, rest on weekends.

 

[JohnnyCoho]

Agree with cmdubs, check out the HST website and read everything!!

Here's my routine: (you'll see I switch off on a few things every other day)


MON (Day 1)
- Squat WU (WU = Warm up with 1-2 sets) then 2 working sets
- Leg Extension 1 set
- Glute Ham Raise 2 sets
- Bench WU then 2 sets
- DB Flyes 2 sets
- Weighted Dips 2 sets
- Rows WG (WG = Wide Grip) 1 set
- Rows NG (NG = Narrow Grip) 1 set
- Rear Delts 2 sets
- Tricep Dips 2 sets
- Shrugs 2 sets
- Preacher Curls 2 sets
- Calves 2 sets
- Abs 2 sets

TUE (rest or light cardio)

WED (Day 2)
- Deadlift WU then 2 sets
- Vertical Leg Press 1 set
- Glute Ham Raise 2 sets
- Incline DB Press WU then 2 sets
- Weighted Dips 2 sets
- Weighted Chins WG 1 set
- Weighted Chins NG 1 set
- Rear Delts 2 sets
- Skull Crushers 2 sets
- Shrugs 2 sets
- Hammer Curls 2 sets
- Calves 2 sets
- Abs 2 sets

THU (rest or light cardio)

FRI (Day 3)
- Squat WU then 2 working sets
- Leg Extension 1 set
- Glute Ham Raise 2 sets
- Bench WU then 2 sets
- DB Flyes 2 sets
- Weighted Dips 2 sets
- Rows WG 1 set
- Rows NG 1 set
- Rear Delts 2 sets
- Tricep Dips 2 sets
- Shrugs 2 sets
- Preacher Curls 2 sets
- Calves 2 sets
- Abs 2 sets

SAT & SUN (Rest)

MON (Day 4)
- Deadlift WU then 2 sets
- Vertical Leg Press 1 set
- Glute Ham Raise 2 sets
- Incline DB Press WU then 2 sets
- Weighted Dips 2 sets
- Weighted Chins WG 1 set
- Weighted Chins NG 1 set
- Rear Delts 2 sets
- Skull Crushers 2 sets
- Shrugs 2 sets
- Hammer Curls 2 sets
- Calves 2 sets
- Abs 2 sets

TUE (Rest or light cardio)

WED (Day 5)
- Squat WU then 2 working sets
- Leg Extension 1 set
- Glute Ham Raise 2 sets
- Bench WU then 2 sets
- DB Flyes 2 sets
- Weighted Dips 2 sets
- Rows WG 1 set
- Rows NG 1 set
- Rear Delts 2 sets
- Tricep Dips 2 sets
- Shrugs 2 sets
- Preacher Curls 2 sets
- Calves 2 sets
- Abs 2 sets

THU (rest or light cardio)

FRI (Day 6)
- Deadlift WU then 2 sets
- Vertical Leg Press 1 set
- Glute Ham Raise 2 sets
- Incline DB Press WU then 2 sets
- Weighted Dips 2 sets
- Weighted Chins WG 1 set
- Weighted Chins NG 1 set
- Rear Delts 2 sets
- Skull Crushers 2 sets
- Shrugs 2 sets
- Hammer Curls 2 sets
- Calves 2 sets
- Abs 2 sets


And there's your two week block.

 

[Carl Carlson]

www.hypertrophy-specific.com

my routine:
squats (2 sets)
leg curls (2 sets)
leg extensions (2 sets)
flat bench (2 sets)
seated rows (2 sets)
military press (2 sets)
rear delt raises (2 sets)
shrugs (2 sets)
ezbar curls (2 sets)
overhead tricep extensions (2 sets)

I might throw in some calf work... who knows.

 

[triplesixmaf]

how long have you been doing the program and how are the results? and also what is the rep rang?

 

[triplesixmaf]

and what is the % of your 1 rep max

 

[cmdubs]

rep ranges are 15's, 10's and 5's

test your maxes for each excercise you plan on doing in each rep range, take 9-12 days off from lifting, and then start the program

 

[halfaclue]

I'm not going to bother typing out the routine because you ahve few already but I have been doing HST for a couple months and it is the best workout to bring up weaknesses in your physique. I'm not much bigger or stronger then when I started but I am much more balanced both for strength and looks. I'm very happy with the program and looking forward to doing it with a heavy cycle of AAS.

 

[triplesixmaf]

doesnt it seem a little weak to do only 2 sets for your bicepts per workout?

 

[triplesixmaf]

bump

 

[JohnnyCoho]

hehehe weak on 2 sets for bi's,.. Give the program a shot, and make sure too you're stressing a 4-5 sec negative on all your lifts then tell me what ya think about only doin' 2 sets on Bi's.

 

[triplesixmaf]

bump