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HST routine

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WelshNick
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2011/04/04 03:16:57 (permalink)
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HST routine

After trying various splits and push pull legs I want to try out something different so fancy a hst routine, as follows:

Squats
Leg Curl
Bench
Power cleans
Shoulder Press
Wide Grip Pulldowns
Z bar curls
Skullcrushers
Calf Raises

Weeks 1+2 1 x 15s
Weeks 3+4 2 x 10s
Weeks 5+6 3 x 5s
Weeks 6+ probably stick with 5s

Plan is to bulk until mid June then change routine and cut over 12 weeks.

Was wondering how others got on with hst training?

#1

9 Replies Related Threads

    WelshNick
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    Re:HST routine 2011/04/04 05:19:34 (permalink)
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    Forgot to add I'll be doing this full body routine 3 times a week.
    #2
    danchubbz
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    Re:HST routine 2011/04/04 08:31:10 (permalink)
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    HST is a great program mate, u might want to consider leaving out powercleans, even though their a quality exercise with the other compounds involved it might be a bit too much
    #3
    Tuffy
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    Re:HST routine 2011/04/04 08:40:24 (permalink)
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    I did the HST routine a while back and found it to be a great routine.
     
    Good luck with it buddy.

    I'll post up the exercises I used later on for you to have a gander at. 
    #4
    WelshNick
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    Re:HST routine 2011/04/04 15:25:13 (permalink)
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    OK that's great thanks. What would you recommend instead of power cleans? deads? Or I could stick in bent over rows although I might want to add in shrugs as well then because my traps are definitely lagging and I want to make sure they are worked!
    #5
    Tuffy
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    Re:HST routine 2011/04/04 15:31:02 (permalink)
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    I did 2 workouts and alternated them, so in the 2 week spell, each one was covered 3 times.
     
    Workout 1:
    Squats
    Incline Bench
    Pulldown
    Shoulder Press
    Shrugs
    Calf Raise
    EZ Curl
     
    Workout 2:
    Deadlift
    Incline Bench
    BB Row
    Shoulder Press
    Shrugs
    Calf Raise
    Tricep Pushdown
    #6
    WelshNick
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    Re:HST routine 2011/04/04 18:35:04 (permalink)
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    I noticed when I did a search on here that Dan chubbz also alternated two workouts, which i like the sound of.

    how did you manage the weight increments for exercises like shoulder press which you'd have done 6 times over 2 weeks as opposed to exercises like squats which you did only 3 times over the same period? sorry if I'm being pedantic but want to make sure I give hst a fair trial!
    #7
    Tuffy
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    Re:HST routine 2011/04/04 20:39:35 (permalink)
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    WelshNick

    I noticed when I did a search on here that Dan chubbz also alternated two workouts, which i like the sound of.

    how did you manage the weight increments for exercises like shoulder press which you'd have done 6 times over 2 weeks as opposed to exercises like squats which you did only 3 times over the same period? sorry if I'm being pedantic but want to make sure I give hst a fair trial!

    PM me your email address mate and i'll email you the spreadsheet I used.
    #8
    danchubbz
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    Re:HST routine 2011/04/05 08:14:01 (permalink)
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    instead of increasing from 80%-85%-90%-95%-100% with the same routine I increased both workouts 80%-90%-100% so u arrive at 100% the same time.
     
    I much preferred this way as u have a larger choice of exercises.
    #9
    Tuffy
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    Re:HST routine 2011/04/05 18:06:58 (permalink)
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    Emailed the spreadsheet mate.
    #10
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