HST 3 days a week

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 1
Day 2
Day 3

Week 1 and 2 11 exercises, 1 hr 11 mins

Barbell Deep Squat	2x15 reps	rest: 120s
EZ Bar Curl	2x15 reps	rest: 0s
Barbell Bench Press	2x15 reps	rest: 120s
Chin-Up	2x15 reps	rest: 0s
Barbell Deadlift	2x15 reps	rest: 120s
Weighted Tricep Dip	2x15 reps	rest: 0s
Barbell Shrug	2x15 reps	rest: 120s
EZ Bar Tricep Extension (Close Grip)	2x15 reps	rest: 0s
Barbell Lunge	2x15 reps	rest: 0s
Barbell Seated Press	2x15 reps	rest: 120s
Barbell Bent-Over Row	2x15 reps	rest: 120s

Week 1 and 2 11 exercises, 1 hr 11 mins

Barbell Deep Squat	2x15 reps	rest: 120s
EZ Bar Curl	2x15 reps	rest: 0s
Barbell Bench Press	2x15 reps	rest: 120s
Chin-Up	2x15 reps	rest: 0s
Barbell Deadlift	2x15 reps	rest: 120s
Weighted Tricep Dip	2x15 reps	rest: 0s
Barbell Shrug	2x15 reps	rest: 120s
EZ Bar Tricep Extension (Close Grip)	2x15 reps	rest: 0s
Barbell Lunge	2x15 reps	rest: 0s
Barbell Seated Press	2x15 reps	rest: 120s
Barbell Bent-Over Row	2x15 reps	rest: 120s

Week 1 and 2 11 exercises, 1 hr 11 mins

Barbell Deep Squat	2x15 reps	rest: 120s
EZ Bar Curl	2x15 reps	rest: 0s
Barbell Bench Press	2x15 reps	rest: 120s
Chin-Up	2x15 reps	rest: 0s
Barbell Deadlift	2x15 reps	rest: 120s
Weighted Tricep Dip	2x15 reps	rest: 0s
Barbell Shrug	2x15 reps	rest: 120s
EZ Bar Tricep Extension (Close Grip)	2x15 reps	rest: 0s
Barbell Seated Press	2x15 reps	rest: 120s
Barbell Lunge	2x15 reps	rest: 0s
Barbell Bent-Over Row	2x15 reps	rest: 120s