The principles of HST or hypertrophy specific training are fairly simple. First of all I do not recommend this routine if you are not an intermediate or advanced lifter. For most people this means having a 135 lbs overhead press, 405 lbs deadlift, 315 lbs squat and 225 lbs bench press for 1 rep. Directions
This routine is for someone who has finished doing a 5×5 or Starting Strength style routine after 6 months and either has stopped progressing or wants to try a new routine. This routine is good for building both strength and mass. Monday – Lower Strength-focus Squat 3 x 4-6Deadlift 3 x 3-5Leg Press 3 x
The upper/lower split is another good split and its straightforward. Upper is your upper body focus and lower is your lower body focus. Example Routine Upper body (Strength-focus) Bench Press 3×5 Seated DB Press 3 x 8-12 Barbell Row 3 x 5 Weighted Chinup 3 x 5 EZ Bar Curls 3 x 8-12 Upper body
PPL or Push/Pull/Legs Routine. Is simple push days you work all the push muscles ie chest, triceps and shoulders. Pull days are back and biceps — the “pulling” muscles. Leg days are simple you work the legs. Examples 3 Day/Week Note: this is not an optimal routine but may function well enough for a novice.
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