Free personalized workout plan

8 Week Hypertrophy Training Program (HST)

By Bryan Haycock

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

85 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Tone Body (Male)
Description

Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routinebased upon the principlesof mechanical load, chronic stimuli, progressive load, and strategic decondi

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Equipment

Barbell, Dumbbell, EZ Bar, Other, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

85 minutes

Genders

Male

Days per week

3 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Tone Body (Male)
Description

Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routinebased upon the principlesof mechanical load, chronic stimuli, progressive load, and strategic decondi

Show More

Equipment

Barbell, Dumbbell, EZ Bar, Other, Pull up bar

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1


Week 2


Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat2 sets10 reps60s
+20lbs from the weight used from week 1 day 1
2. Barbell Deadlift2 sets10 reps60s
+40lbs from the weight used from week 1 day 1
3. Barbell Bench Press2 sets10 reps60s
+30lbs from the weight used from week 1 day 1
4. Bent Over Barbell Row2 sets10 reps60s
+30lbs from the weight used from week 1 day 1
5. Incline Dumbbell Press
Incline Dumbbell Press
2 sets10 reps60s
+5lbs from the weight used from week 1 day 1
6. Bent Over Two-Dumbbell Row1 set10 reps60s
+5lbs from the weight used from week 1 day 1
7. Dips
Dips
1 set10 reps60s
8. Chin-up
Chin-up
1 set10 reps60s
9. Standing Barbell Military Press (AKA Overhead Press)1 set10 reps60s
+10lbs from the weight used from week 1 day 1
10. Barbell Biceps Curl
Barbell Biceps Curl
1 set10 reps60s
+10lbs from the weight used from week 1 day 1
11. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
1 set10 reps60s
+10lbs from the weight used from week 1 day 1

Week 4


Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat2 sets5 reps60s
+60lbs from the weight used from week 2 day 1
2. Barbell Deadlift2 sets5 reps60s
+80lbs from the weight used from week 2 day 1
3. Barbell Bench Press2 sets5 reps60s
+25lbs from the weight used from week 2 day 1
4. Bent Over Barbell Row2 sets5 reps60s
+30lbs from the weight used from week 2 day 1
5. Incline Dumbbell Press
Incline Dumbbell Press
2 sets5 reps60s
+15lbs from the weight used from week 2 day 1
6. Bent Over Two-Dumbbell Row1 set5 reps60s
+5lbs from the weight used from week 2 day 1
7. Dips
Dips
1 set10 reps60s
8. Chin-up
Chin-up
1 set5 reps60s
9. Standing Barbell Military Press (AKA Overhead Press)1 set5 reps60s
+20lbs from the weight used from week 2 day 1
10. Barbell Biceps Curl
Barbell Biceps Curl
1 set5 reps60s
+20lbs from the weight used from week 2 day 1
11. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
1 set5 reps60s
+10lbs from the weight used from week 2 day 1

Week 6


Week 7



ExerciseSetsRepsRestNotes
1. Barbell Squat2 sets5 reps60s
+20lbs from the last day of last week's weight
2. Barbell Deadlift2 sets5 reps60s
+20lbs from the last day of last week's weight
3. Barbell Bench Press2 sets5 reps60s
+10lbs from the last day of last week's weight
4. Bent Over Barbell Row2 sets5 reps60s
+10lbs from the last day of last week's weight
5. Incline Dumbbell Press
Incline Dumbbell Press
2 sets5 reps60s
+5lbs from the last day of last week's weight
6. Bent Over Two-Dumbbell Row1 set5 reps60s
+10lbs from the last day of last week's weight
7. Dips
Dips
1 set10 reps60s
8. Chin-up
Chin-up
1 set5 reps60s
9. Standing Barbell Military Press (AKA Overhead Press)1 set5 reps60s
-5lbs from the last day of last week's weight
10. Barbell Biceps Curl
Barbell Biceps Curl
1 set5 reps60s
-5lbs from the last day of last week's weight
11. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
1 set5 reps60s
-15lbs from the last day of last week's weight

Date Created: 1/13/20, 1:29 PM


Last Updated: 9/12/20, 9:37 PM

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