Since I discovered the HST system I have developt a construction kit to create workouts. (ok it I have stolen it from the best web pages and books of the iron game , but ...)
Lower Body (defrancos style
) only 3 times a week (lower back !
1) Compound Leg exercise Variation (Deadlift, Squat and their variations)
2) Unliteral Quad Exercise (Step up, Split Squat, Farmers walk,etc)( Emphasise the Vastus Medialis)
3) Posterior Chain (Romanian deadlift/ Leg curl / Stiff leged deadlift...)
4) Abs (always work heavy and change the exercise every week!
Upper Body
1) Row / Chinups (do not start with Benching, you did this the last 3 years!
2) Dips / Benchvariation
3) rear delt exercise (rear flyings....)
4) Shoulder prehabilitation (cuban press / rotation...)
5) Any exercise you want to do (weakness?)
6) Any exercise you want to do (fun exercise)
You do not have to do 5) and 6)
Mind to do less volume per exercise for legs, because of the many exercises!
Keep Changing the Exercises! At least after 3 cyles you have to change ! This is not about muscle confusion this is about injury prevention and developing some shape!
I think this template is ideal in combination with the hst variation (for those who like to lift heavy 3weeks of 5s 3weeks clustering ), because you only need to test your 5rm for a new exercise at the last day of the cycle!
greetings from germany!
ps. to save time supersets are probably a good idea!
Lower Body (defrancos style


1) Compound Leg exercise Variation (Deadlift, Squat and their variations)
2) Unliteral Quad Exercise (Step up, Split Squat, Farmers walk,etc)( Emphasise the Vastus Medialis)
3) Posterior Chain (Romanian deadlift/ Leg curl / Stiff leged deadlift...)
4) Abs (always work heavy and change the exercise every week!

Upper Body
1) Row / Chinups (do not start with Benching, you did this the last 3 years!

2) Dips / Benchvariation
3) rear delt exercise (rear flyings....)
4) Shoulder prehabilitation (cuban press / rotation...)
5) Any exercise you want to do (weakness?)
6) Any exercise you want to do (fun exercise)
You do not have to do 5) and 6)
Mind to do less volume per exercise for legs, because of the many exercises!
Keep Changing the Exercises! At least after 3 cyles you have to change ! This is not about muscle confusion this is about injury prevention and developing some shape!
I think this template is ideal in combination with the hst variation (for those who like to lift heavy 3weeks of 5s 3weeks clustering ), because you only need to test your 5rm for a new exercise at the last day of the cycle!
greetings from germany!
ps. to save time supersets are probably a good idea!