8 Week Hypertrophy Training Program (HST)

Google Sheet Workout Export

By Bryan Haycock

Experience Intermediate (2-3 years)
Time 70 minutes/day | 3 days/week | 7 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
70%
Average Cardio Intensity
info-icon
40%

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.

Show More
ExpandMore
Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest


Day 1 - Full Body

Scroll to top

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

Day 3 - Full Body

Scroll to top

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

Day 5 - Full Body

Scroll to top

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

Date Created: 1/13/2020, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

Similiar full body workouts

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.