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HST 3 days a week
Bulking
Intermediate
Barbell
Plan Details
The HST 3 days a week routine by jone5y is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based on Byan Haycocks scientific, research based principles of: Mechanical Load Frequent Stimulus Progressive overload Strategic conditioning. Designed specifically for Hypertrophy as the name suggests. Focus is on growth more than strength. Each 2 week block begins reasonably light, increments daily and ends at a predetermined percentage (approx 110%) of the 15, 10 or 5 rep max for that weight. At the end of each 6 week cycle RM's are retested and the cycle repeated A six week cycle of increasing weight and decreasing reps with a max of 2 working sets. Finishes with a deloading period, typically 9 days. first week of 15 and 10 rep phase can be performed twice a day if extra volume is desired. Exercises have been grouped to allow super-setting and save time in the gym.
Routine detail
Day 1
Week 3 and 4
Est. 61 min
11 exercises
Barbell Deep Squat
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 10 Reps
Barbell Lunge
2 Sets x 10 Reps
Barbell Seated Press
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Day 1
Week 1 and 2
Est. 72 min
11 exercises
Barbell Deep Squat
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 15 Reps
Barbell Lunge
2 Sets x 15 Reps
Barbell Seated Press
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Day 1
Week 5 and 6
Est. 51 min
11 exercises
Barbell Deep Squat
2 Sets x 5 Reps
EZ Bar Curl
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Chin-Up with Knee Raise
2 Sets x 5 Reps
Barbell Deadlift
2 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 5 Reps
Barbell Shrug
2 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 5 Reps
Barbell Lunge
2 Sets x 5 Reps
Barbell Seated Press
2 Sets x 5 Reps
Barbell Bent-Over Row
2 Sets x 5 Reps
Day 2
Week 1 and 2
Est. 72 min
11 exercises
Barbell Deep Squat
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 15 Reps
Barbell Lunge
2 Sets x 15 Reps
Barbell Seated Press
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Day 2
Week 5 and 6
Est. 51 min
11 exercises
Barbell Deep Squat
2 Sets x 5 Reps
EZ Bar Curl
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Chin-Up with Knee Raise
2 Sets x 5 Reps
Barbell Deadlift
2 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 5 Reps
Barbell Shrug
2 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 5 Reps
Barbell Lunge
2 Sets x 5 Reps
Barbell Seated Press
2 Sets x 5 Reps
Barbell Bent-Over Row
2 Sets x 5 Reps
Day 2
Week 3 and 4
Est. 61 min
11 exercises
Barbell Deep Squat
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 10 Reps
Barbell Lunge
2 Sets x 10 Reps
Barbell Seated Press
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Day 3
Week 3 and 4
Est. 61 min
11 exercises
Barbell Deep Squat
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 10 Reps
Barbell Lunge
2 Sets x 10 Reps
Barbell Seated Press
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Day 3
Week 1 and 2
Est. 72 min
11 exercises
Barbell Deep Squat
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 15 Reps
Barbell Seated Press
2 Sets x 15 Reps
Barbell Lunge
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Day 3
Week 5 and 6
Est. 51 min
11 exercises
Barbell Deep Squat
2 Sets x 5 Reps
EZ Bar Curl
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Chin-Up with Knee Raise
2 Sets x 5 Reps
Barbell Deadlift
2 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 5 Reps
Barbell Shrug
2 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 5 Reps
Barbell Lunge
2 Sets x 5 Reps
Barbell Seated Press
2 Sets x 5 Reps
Barbell Bent-Over Row
2 Sets x 5 Reps
