mm Posted August 31, 2006 Share Posted August 31, 2006 (edited) What follows is my next HST-cycle I will start in approx. 3 weeks. This is a work in progress, so feel free to advise me on what exercises should be omited or included.. I basically took bodybuilding.com's HST program (http://www.bodybuilding.com/fun/wotw39.htm) and stretched it to five days per week instead of three. Every day should consist of 8 exercises max.Instead of using 2-week-cycles of 15s, 10s and 5s I use one week for 15s,12s,10s,8s and two for 5 plus two weeks with negatives and clusters (I'm still not sure how to handle the two extra-weeks). ---- Edited August 31, 2006 by mm Link to comment Share on other sites More sharing options...
mm Posted August 31, 2006 Author Share Posted August 31, 2006 Weeks 1 & 2 (exchange 15 with 12 reps in second week) Monday: • Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps• Snatch-Grip Deadlifts - 2 Sets x 15 Reps• Incline Bench Press - 2 Sets x 15 Reps• Dips - 1 Set x 15 Reps• Medium Grip Chin-Ups - 2 Sets x 15 Reps• Pendlay Rows - 2 Sets x 15 Reps• Military Press - 2 Sets x 15 Reps• Bent-Over Rear Lateral Raises - 1 Set x 15 Reps Tuesday • Dumbbell Curls - 2 Sets x 15 Reps• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps• Stiff-Legged Deadlifts - 1 Set x 15 Reps• Incline Bench Press - 1 Set x 15 Reps• Dips - 2 Sets x 15 Reps• Wide-Grip Chin-Ups - 2 Sets x 15 Reps• Pendlay Rows - 2 Sets x 15 Reps• Military Press - 1 Set x 15 Reps Wednesday: • Lateral Raises - 2 Sets x 15 Reps• DB Hammer Curls - 2 Sets x 15 Reps• Skull Crushers - 2 Sets x 15 Reps• 1-Leg Calf Raises - 2 Sets x 15 Reps• Weighted Decline Sit-Ups - 2 Sets x 15 Reps• Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps• Snatch-Grip Deadlifts - 2 Sets x 15 Reps• Incline Bench Press - 2 Sets x 15 Reps Friday: • Dips - 1 Set x 15 Reps• Medium Grip Chin-Ups - 2 Sets x 15 Reps• Pendlay Rows - 2 Sets x 15 Reps• Military Press - 2 Sets x 15 Reps• Bent-Over Rear Lateral Raises - 1 Set x 15 Reps• Dumbbell Curls - 2 Sets x 15 Reps• Decline Triceps Extensions - 2 Sets x 15 Reps• Calf Raises - 2 Sets x 15 Reps Saurday: • Leg Raises - 2 Sets x 15 Reps• Dumbbell Curls - 2 Sets x 15 Reps• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps• Stiff-Legged Deadlifts - 1 Set x 15 Reps• Incline Bench Press - 1 Set x 15 Reps• Dips - 2 Sets x 15 Reps• Wide-Grip Chin-Ups - 2 Sets x 15 Reps• Pendlay Rows - 2 Sets x 15 Reps Link to comment Share on other sites More sharing options...
mm Posted August 31, 2006 Author Share Posted August 31, 2006 Weeks 3 & 4 (exchange 10 with 8 reps in second week) Monday: • Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps• Snatch-Grip Deadlifts - 2 Sets x 10 Reps• Shrugs - 2 Sets x 10 Reps• Incline Bench Press - 2 Sets x 10 Reps• Dips - 1 Set x 10 Reps• Medium Grip Chin-Ups - 2 Sets x 10 Reps• Pendlay Rows - 2 Sets x 10 Reps• Military Press - 2 Sets x 10 Reps Tuesday: • Bent-Over Rear Lateral Raises - 1 Set x 10 Reps• Dumbbell Curls - 2 Sets x 10 Reps• Triceps Extensions - 2 Sets x 10 Reps• Calf Raises - 2 Sets x 10 Reps• Weighted Crunches - 2 Sets x 10 Reps• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 10 Reps• Stiff-Legged Deadlifts - 1 Set x 10 Reps• Behind the Back Shrugs - 2 Sets x 10 Reps Wednesday: • Incline Bench Press - 1 Set x 10 Reps• Dips - 2 Sets x 10 Reps• Wide-Grip Chin-Ups - 2 Sets x 10 Reps• Pendlay Rows - 2 Sets x 10 Reps• Military Press - 1 Set x 10 Reps• Lateral Raises - 2 Sets x 10 Reps• DB Hammer Curls - 2 Sets x 10 Reps• Triceps Pushdowns - 2 Sets x 10 Reps Friday: • 1-Leg Calf Raises - 2 Sets x 10 Reps• Weighted Decline Sit-Ups - 2 Sets x 10 Reps• Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps• Snatch-Grip Deadlifts - 2 Sets x 10 Reps• Shrugs - 2 Sets x 10 Reps• Incline Bench Press - 2 Sets x 10 Reps• Dips - 1 Set x 10 Reps• Medium-Grip Chin-Ups - 2 Sets x 10 Reps Saturday: • Pendlay Rows - 2 Sets x 10 Reps• Military Press - 2 Sets x 10 Reps• Bent-Over Rear Lateral Raises - 1 Set x 10 Reps• Dumbbell Curls - 2 Sets x 10 Reps• Decline Triceps Extensions - 2 Sets x 10 Reps• Calf Raises - 2 Sets x 10 Reps• Leg Raises - 2 Sets x 10 Reps Link to comment Share on other sites More sharing options...
mm Posted August 31, 2006 Author Share Posted August 31, 2006 Weeks 5-6 Monday: • Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps• Snatch-Grip Deadlifts - 2 Sets x 5 Reps• Shrugs - 2 Sets x 5 Reps• Incline Bench Press - 2 Sets x 5 Reps• Weighted Dips - 1 Set x 5 Reps• Medium-Grip Pull-Ups - 2 Sets x 5 Reps• Pendlay Rows - 2 Sets x 5 Reps• Military Press - 2 Sets x 5 Reps Tuesday: • Bent-Over Rear Lateral Raises - 1 Set x 5 Reps• Dumbbell Curls - 2 Sets x 5 Reps• Triceps Extensions - 2 Sets x 5 Reps• Calf Raises - 2 Sets x 5 Reps• Weighted Crunches - 2 Sets x 5 Reps• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps• Glute-Ham Raises - 1 Set x 5 Reps• Behind the Back Shrugs - 2 Sets x 5 Reps Wednesday: • Incline Bench Press - 1 Set x 5 Reps• Weighted Dips - 2 Sets x 5 Reps• Pendlay Rows - 2 Sets x 5 Reps• Military Press - 1 Set x 5 Reps• Lateral Raises - 2 Sets x 5 Reps• Hammer Curls - 2 Sets x 5 Reps• Skull Crushers - 2 Sets x 5 Reps• 1-Leg Calf Raises - 2 Sets x 5 Reps Friday: • Weighted Decline Sit-Ups - 2 Sets x 5 Reps• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps• Snatch-Grip Deadlifts - 2 Sets x 5 Reps• Shrugs - 2 Sets x 5 Reps• Incline Bench Press - 2 Sets x 5 Reps• Weighted Dips - 1 Set x 5 Reps• Medium-Grip Pull-Ups - 2 Sets x 5 Reps• Pendlay Rows - 2 Sets x 5 Reps Saturday • Military Press - 2 Sets x 5 Reps• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps• Dumbbell Curls - 2 Sets x 5 Reps• Decline Triceps Extensions - 2 Sets x 5 Reps• Calf Raises - 2 Sets x 5 Reps• Leg Raises - 2 Sets x 5 Reps• Glute-Ham Raises - 1 Set x 5 Reps• Behind the Back Shrugs - 2 Sets x 5 Reps Link to comment Share on other sites More sharing options...
mm Posted August 31, 2006 Author Share Posted August 31, 2006 Weeks 7-8 (use 2 clusters of 1x3 reps or negatives (when possible) instead of 5's? Monday: • Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps• Snatch-Grip Deadlifts - 2 Sets x 5 Reps• Shrugs - 2 Sets x 5 Reps• Incline Bench Press - 2 Sets x 5 Reps• Weighted Dips - 1 Set x 5 Reps• Medium-Grip Pull-Ups - 2 Sets x 5 Reps• Pendlay Rows - 2 Sets x 5 Reps• Military Press - 2 Sets x 5 Reps Tuesday: • Bent-Over Rear Lateral Raises - 1 Set x 5 Reps• Dumbbell Curls - 2 Sets x 5 Reps• Triceps Extensions - 2 Sets x 5 Reps• Calf Raises - 2 Sets x 5 Reps• Weighted Crunches - 2 Sets x 5 Reps• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps• Glute-Ham Raises - 1 Set x 5 Reps• Behind the Back Shrugs - 2 Sets x 5 Reps Wednesday: • Incline Bench Press - 1 Set x 5 Reps• Weighted Dips - 2 Sets x 5 Reps• Weighted Wide-Grip Chin-Ups - 2 Sets x 5 Reps• Pendlay Rows - 2 Sets x 5 Reps• Military Press - 1 Set x 5 Reps• Lateral Raises - 2 Sets x 5 Reps• Hammer Curls - 2 Sets x 5 Reps• Skull Crushers - 2 Sets x 5 Reps Friday: • 1-Leg Calf Raises - 2 Sets x 5 Reps• Weighted Decline Sit-Ups - 2 Sets x 5 Reps• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps• Snatch-Grip Deadlifts - 2 Sets x 5 Reps• Shrugs - 2 Sets x 5 Reps• Incline Bench Press - 2 Sets x 5 Reps• Weighted Dips - 1 Set x 5 Reps• Medium-Grip Pull-Ups - 2 Sets x 5 Reps Saturday: • Pendlay Rows - 2 Sets x 5 Reps• Military Press - 2 Sets x 5 Reps• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps• Dumbbell Curls - 2 Sets x 5 Reps• Decline Triceps Extensions - 2 Sets x 5 Reps• Calf Raises - 2 Sets x 5 Reps• Leg Raises - 2 Sets x 5 Reps• Behind the Back Shrugs - 2 Sets x 5 Reps Link to comment Share on other sites More sharing options...
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