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