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HST Workout
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The HST Workout routine by tiimbo is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hypertrophy-Specific Training, or simply HST, is a method of training designed to quickly and effectively induce whole body muscle growth. It is based on physiological principles of muscular hypertrophy. These principles were first discovered in the laboratory, and then organized into a method of training that would produce predictable and repeatable hypertrophic effects. Hypertrophy-Specific Training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Of course, translating these principles into applicable methods (sets & reps & schedules) brings in some possibility of error. As the science continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away. The principles of HST are based on progressive load and on training each muscle group 3 times per week. The program is based around 2 week cycles in specific rep ranges. Also, the goal of the workouts is intensity and stimulation, not annihilation of the muscle group. This routine is not suggested for a beginner trainee, but for an intermediate or advanced lifter with at least 1-2 years of solid training experience. You must first establish your 15-Rep Max, your 10-Rep Max, and your 5-Rep Max for each of the lifts in the program. Here is an 7 week cycle:
Routine detail
Any
Workout 1 (3 -4 weeks)
Est. 76 min
12 exercises
Barbell Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Smith Machine Squat
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Barbell Overhead Tricep Extension
2 Sets x 10 Reps
Bench Crunch
2 Sets x 45 Reps
Barbell Deadlift
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Any
Workout 1 (5 -6 weeks)
Est. 68 min
12 exercises
Smith Machine Squat
2 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Dumbbell Bent-Over Raise
2 Sets x 5 Reps
Barbell Curl
2 Sets x 5 Reps
Machine Seated Calf Raise
2 Sets x 5 Reps
Barbell Deadlift
2 Sets x 5 Reps
Machine Leg Curl (Prone)
2 Sets x 5 Reps
Dumbbell Lateral Raise
2 Sets x 5 Reps
Smith Machine Shoulder Press
2 Sets x 5 Reps
Barbell Overhead Tricep Extension
2 Sets x 5 Reps
Bench Crunch
2 Sets x 50 Reps
Any
Workout 2 (1 -2 weeks)
Est. 81 min
11 exercises
Barbell Deep Squat
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 15 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 15 Reps
Band Cross-Over
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 45 Reps
Any
Workout 2 (3 -4 weeks)
Est. 77 min
11 exercises
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Barbell Hack Squat
2 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Band Cross-Over
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 50 Reps
Any
Workout 2 (5 -6 weeks)
Est. 82 min
11 exercises
Barbell Hack Squat
2 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Band Cross-Over
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 55 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Any
Workout 1 (1 -2 weeks)
Est. 85 min
12 exercises
Barbell Deep Squat
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Bent-Over Raise
2 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Barbell Overhead Tricep Extension
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Bench Crunch
2 Sets x 40 Reps
Any
Workout 7 weeks - Rest easy cardio max
Est. 62 min
1 exercise
Walking
1 Set
