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I've used the basic HST principles to create a hypertrophy program that can be done at home with as little equipment as possible. A weighted vest can be used later to add resistance. The trick is to use harder variations and/or more weight to stick to the prescribed reps. Supplement these days with a day of HIIT.
Pull Ups
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3x12 reps |
rest: 0s
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One Arm Chin Up
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3x8 reps |
rest: 0s
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Hammer Grip Pull Up
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3x999 reps |
rest: 0s
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Flexed Arm Hang
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3x1 reps |
rest: 90s
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Abdominal Pendulum
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3x12 reps |
rest: 60s
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Dragon Flag
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3x12 reps |
rest: 60s
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Plank
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3x1 reps |
rest: 60s
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Incline Push Up Depth Jump
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3x12 reps |
rest: 0s
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One-arm push up
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3x8 reps |
rest: 0s
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Push Up with Feet Elevated
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3x999 reps |
rest: 0s
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Isometric push up
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3x1 reps |
rest: 90s
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Chest Dip
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Close Triceps Pushup
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3x8 reps |
rest: 60s
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Handstand Pushups
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3x10 reps |
rest: 0s
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Pike push up
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3x999 reps |
rest: 0s
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Handstand
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3x1 reps |
rest: 90s
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jump lunge
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3x12 reps |
rest: 0s
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Shrimp squat
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3x10 reps |
rest: 0s
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Bodyweight squat
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3x20 reps |
rest: 0s
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Wall sit
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3x1 reps |
rest: 90s
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