Jason's HST program
Bulking
Intermediate
Machine strength
Plan Details
The Jason's HST program routine by jakedmc is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A starters HST program with a six week overall cycle maximising muscle growth and defanition
Routine detail
Any
Week 5 and 6, 3 day workout
Est. 86 min
18 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Leverage Incline Chest Press
1 Set x 5 Reps
Cable Seated Row
1 Set x 5 Reps
Kettlebell Renegade Row
1 Set x 5 Reps
Barbell Shrug
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Machine Seated Leg Curl
1 Set x 5 Reps
Machine Leg Press
1 Set x 5 Reps
Dumbbell Preacher Curl
1 Set x 5 Reps
Dumbbell Seated Bicep Curl
1 Set x 5 Reps
Cable Shoulder Extension
1 Set x 5 Reps
Machine Ab Crunch
3 Sets x 5 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 5 Reps
Dumbbell Fly
1 Set x 15 Reps
Any
Week 1 and 2, 3 day workout
Est. 101 min
19 exercises
Cable Seated Row
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Cable Shoulder Extension
1 Set x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Machine Shoulder Press
1 Set x 15 Reps
Kettlebell Renegade Row
1 Set x 15 Reps
Machine Leg Press
1 Set x 15 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 15 Reps
Treadmill Running
3 Sets
Machine Seated Leg Curl
1 Set x 15 Reps
Barbell Bench Press
1 Set x 15 Reps
Barbell Shrug
1 Set x 15 Reps
Barbell Standing Calf Raise
1 Set x 15 Reps
Indoor Cycling
3 Sets
Cable Bicep Curl (Close Grip)
1 Set x 15 Reps
Dumbbell Incline Bench Press
1 Set x 15 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Elliptical Training
3 Sets
Any
Week 3 and 4, 3 day workout
Est. 84 min
18 exercises
Dumbbell Incline Bench Press
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Elliptical Training
1 Set
Dumbbell Bicep Curl (Supine Wide Grip)
1 Set x 15 Reps
Cable Seated Row
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Indoor Cycling
1 Set
Kettlebell Renegade Row
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 10 Reps
Leverage Incline Chest Press
1 Set x 15 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Dumbbell Preacher Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
