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HST - Bodyweight & Vest
Bulking
Advanced
Bench
Plan Details
The HST - Bodyweight & Vest routine by jthompson is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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.
Routine detail
Any
Legs & Shoulders
Est. 178 min
7 exercises
Handstand Push-Up
3 Sets x 10 Reps
Pike push up
3 Sets x 999 Reps
Handstand
3 Sets
jump lunge
3 Sets x 12 Reps
Shrimp squat
3 Sets x 10 Reps
Bodyweight squat
3 Sets x 20 Reps
Wall sit
3 Sets
Any
Back, Biceps, Abs
Est. 240 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 12 Reps
Flexed Arm Hang
3 Sets
Pull-Up (Hammer Grip)
3 Sets x 999 Reps
Plank
3 Sets
One-Arm Chin-Up
3 Sets x 8 Reps
Dragon Flag
3 Sets x 12 Reps
Any
Chest & Tris
Est. 227 min
7 exercises
One-arm push up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Incline Push-Up Depth Jump
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Isometric push up
3 Sets
Elevated Push-Up
3 Sets x 999 Reps
Tricep Push-Up
3 Sets x 8 Reps
