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Steve’s HST Routine

 

Here’s a look at my latest routine. This is my own version of Bryan Haycock’s HST (Hypertrophy-specific Training). For more info on HST, visit http://www.hypertrophy-specific.com/hst_index.html .

 

One 8 week cycle consists of 2-week blocks. Each block consists of 15, 10, 5, and eccentric reps respectively. Here is my first block of 15s.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1st Block - 15 Reps

 

 

 

 

 

 

 

 

 

 

 

WEEK 1

 

WEEK 2

 

 

 

Monday

 

Monday

 

 

 

Squat

175

Leg Press

285

 

 

Leg Curl

40

Leg Curl

55

 

 

Incl. Bench BB

105

Incl. Bench DB

50/side

 

 

Pullup

bw

BO Row

115

 

 

Military Press

65

DB Lateral Raise

30/side

 

 

Rear Delt Machine

60

Rear Delt Machine

90

 

 

DB Shrugs

70/side

DB Shrugs

85/side

 

 

DB Curls

15/side

EZ Curls

65

 

 

DB Ext

20/side

EZ Ext

65

 

 

Donkey Calf Machine

5

Donkey Calf Machine

8

 

 

Wednesday

 

Wednesday

 

 

 

Leg Press

265

Squat

215

 

 

Leg Curl

45

Leg Curl

60

 

 

Incl. Bench DB

40/side

Incl. Bench BB

50/side

 

 

BO Row

95

Pullups

bw

 

 

DB Lateral Raise

20/side

Military Press

85

 

 

Rear Delt Machine

70

Rear Delt Machine

100

 

 

DB Shrugs

75/side

DB Shrugs

90/side

 

 

EZ Curls

55

DB Curls

25/side

 

 

EZ Ext

55

DB Ext

30/side

 

 

Donkey Calf Machine

6

Donkey Calf Machine

9

 

 

Friday

 

Friday

 

 

 

Squat

195

Leg Press

305

 

 

Leg Curl

50

Leg Curl

65

 

 

Incl. Bench BB

125

Incl. Bench DB

60/side

 

 

Pullup

bw

BO Row

135

 

 

Military Press

75

DB Lateral Raise

40/side

 

 

Rear Delt Machine

80

Rear Delt Machine

110

 

 

DB Shrugs

80/side

DB Shrugs

95/side

 

 

DB Curls

20/side

EZ Curls

75

 

 

DB Ext

25/side

EZ Ext

75

 

 

Donkey Calf Machine

7

Donkey Calf Machine

10