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Simple HST
Cutting
Intermediate
Machine strength
Plan Details
The Simple HST routine by grohiit is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Week 1-2
Est. 27 min
10 exercises
Barbell Deep Squat
1 Set x 15 Reps
Barbell Incline Bench Press
1 Set x 15 Reps
Cable Seated Row
1 Set x 15 Reps
Cable Shoulder Extension
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Barbell Drag Curl
1 Set x 15 Reps
Machine Leg Curl (Prone)
1 Set x 15 Reps
Machine Calf Press
1 Set x 15 Reps
Cable Cross-Over
1 Set x 15 Reps
Cable Wood Chop
1 Set x 15 Reps
Day 2
Week 3-4
Est. 35 min
11 exercises
Barbell Deep Squat
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Drag Curl
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Press
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Wood Chop
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Day 2
Week 3-4
Est. 35 min
11 exercises
Barbell Deep Squat
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Drag Curl
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Press
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Wood Chop
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Day 3
Week 5-6
Est. 28 min
10 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Barbell Drag Curl
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Calf Press
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Wood Chop
1 Set x 25 Reps
Day 4
Week 7-8
Est. 28 min
12 exercises
Barbell Deep Squat
2 Sets x 5 Reps
Barbell Incline Bench Press
2 Sets x 5 Reps
Cable Seated Row
2 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 5 Reps
Dumbbell Lateral Raise
2 Sets x 5 Reps
Barbell Drag Curl
2 Sets x 5 Reps
Machine Leg Curl (Prone)
2 Sets x 5 Reps
Machine Calf Press
2 Sets x 5 Reps
Cable Cross-Over
2 Sets x 5 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Plank
1 Set
Cross Body Crunch
1 Set x 20 Reps
Day 5
Kettlebell Swing
Est. 7 min
1 exercise
Kettlebell One-Arm Swing
3 Sets x 25 Reps
Day 6
Climbing
Est. 3 min
1 exercise
Climbing
1 Set
