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8 Week Hypertrophy Training Program (HST)

By Bryan Haycock

Experience
Intermediate (2-3 years)
Time
85 minutes/day | 3 days/week | 7 weeks
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
Barbell, Dumbbell, EZ Bar, Other, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.

This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season.

The spreadsheet below is not the official Hypertrophy Specific Training spreadsheet developed by Bryan Haycock.

Instead, this is an adaptation made by this guy that is drastically simpler, retains the training principles, and is Google Sheets friendly so it works on your phone. The choice is yours!

The hypertrophy training program attached below is structured as follows:

  • 8 week program
  • 3 workouts per week
  • All 3 compound movements per workout
  • 8 accessory movements per workout
  • Only 1-2 sets per movement
  • Weight increases each workout

Exercise movements in this training program include squat, bench press, deadlift, T-bar rows, dumbbell press, one arm rows, dips, chin ups, overhead dumbbell press, curls, and tricep pull downs.

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Workout Overview



Barbell Squat demonstrationPlay Barbell Squat demonstration
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
7. Dips
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Barbell Biceps Curl
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
1 set, 15 reps, (rest 60s)
Show Alternative Exercises

Barbell Squat demonstrationPlay Barbell Squat demonstration
2 sets, 15 reps, (rest 60s)
+20lbs
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 15 reps, (rest 60s)
+20lbs
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 sets, 15 reps, (rest 60s)
+10lbs
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 sets, 15 reps, (rest 60s)
+10lbs
Show Alternative Exercises
Incline Dumbbell Press
2 sets, 15 reps, (rest 60s)
+5lbs
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
1 set, 15 reps, (rest 60s)
+10lbs
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
7. Dips
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Barbell Biceps Curl
1 set, 15 reps, (rest 60s)
+5lbs
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
1 set, 15 reps, (rest 60s)
+5lbs
Show Alternative Exercises

Barbell Squat demonstrationPlay Barbell Squat demonstration
2 sets, 15 reps, (rest 60s)
+20lbs
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 15 reps, (rest 60s)
+20lbs
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 sets, 15 reps, (rest 60s)
+10lbs
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 sets, 15 reps, (rest 60s)
+10lbs
Show Alternative Exercises
Incline Dumbbell Press
2 sets, 15 reps, (rest 60s)
+5lbs
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
1 set, 15 reps, (rest 60s)
+10lbs
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
7. Dips
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Barbell Biceps Curl
1 set, 15 reps, (rest 60s)
+5lbs
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
1 set, 15 reps, (rest 60s)
+5lbs
Show Alternative Exercises

Date Created: 1/13/2020, UTC


Last Updated: 9/12/2020, UTC

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