hypertrophy specific training
Bulking
Advanced
Machine strength
Plan Details
The hypertrophy specific training routine by Breathh is a 2 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This training is based on the HST technique developed by Bryan Haycock. The main points are: A) Every 3 sessions, decrease repetitions in this way: first 3 sessions, 15 reps, then 12, 10, 8, 5, 5. After the 6 sessions doing 5 reps, start again from 15 reps (you may change exercises). B) Increase weight after every session within the block of 3 days: es. leg extension (15 reps block) first day: 50 kg, second day 52.5, 3rd day 55 kg (in this case, 55 kg in your max weight for 15 reps for that specific exercise). After that, set new weights in order to accomplish 12 reps, increasing weights after every session.
Routine detail
Tue
1st session
Est. 71 min
10 exercises
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Dip
2 Sets x 15 Reps
Leverage Chest Press
2 Sets x 15 Reps
Dumbbell Shoulder Press
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Thu
2nd session
Est. 64 min
10 exercises
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Dip
1 Set x 15 Reps
Leverage Chest Press
2 Sets x 15 Reps
Dumbbell Shoulder Press
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
