I have decided to give HST a try after previously being on the Rippetoe Starting Strength program, i found this HST program on bodybuilding.com and was wondering if it was suitable for a first timer, etc? Any comments or suggestions would appreciated. Thanks.
http://www.bodybuilding.com/fun/wotw39.htm
Weeks 1-2:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Weighted Crunches - 2 Sets x 15 Reps
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
Stiff-Legged Deadlifts - 1 Set x 15 Reps
Incline Bench Press - 1 Set x 15 Reps
Dips - 2 Sets x 15 Reps
Wide-Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 1 Set x 15 Reps
Lateral Raises - 2 Sets x 15 Reps
DB Hammer Curls - 2 Sets x 15 Reps
Skull Crushers - 2 Sets x 15 Reps
1-Leg Calf Raises - 2 Sets x 15 Reps
Weighted Decline Sit-Ups - 2 Sets x 15 Reps
Friday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Decline Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Leg Raises - 2 Sets x 15 Reps
Weeks 3-4:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
Snatch-Grip Deadlifts - 2 Sets x 10 Reps
Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 2 Sets x 10 Reps
Dips - 1 Set x 10 Reps
Medium Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 2 Sets x 10 Reps
Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
Dumbbell Curls - 2 Sets x 10 Reps
Triceps Extensions - 2 Sets x 10 Reps
Calf Raises - 2 Sets x 10 Reps
Weighted Crunches - 2 Sets x 10 Reps
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 10 Reps
Stiff-Legged Deadlifts - 1 Set x 10 Reps
Behind the Back Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 1 Set x 10 Reps
Dips - 2 Sets x 10 Reps
Wide-Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 1 Set x 10 Reps
Lateral Raises - 2 Sets x 10 Reps
DB Hammer Curls - 2 Sets x 10 Reps
Triceps Pushdowns - 2 Sets x 10 Reps
1-Leg Calf Raises - 2 Sets x 10 Reps
Weighted Decline Sit-Ups - 2 Sets x 10 Reps
.
Friday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
Snatch-Grip Deadlifts - 2 Sets x 10 Reps
Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 2 Sets x 10 Reps
Dips - 1 Set x 10 Reps
Medium-Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 2 Sets x 10 Reps
Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
Dumbbell Curls - 2 Sets x 10 Reps
Decline Triceps Extensions - 2 Sets x 10 Reps
Calf Raises - 2 Sets x 10 Reps
Leg Raises - 2 Sets x 10 Reps
Weeks 5-6:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Weighted Crunches - 2 Sets x 5 Reps
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
Glute-Ham Raises - 1 Set x 5 Reps
Behind the Back Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide Grip Chin-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 1 Set x 5 Reps
Lateral Raises - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Skull Crushers - 2 Sets x 5 Reps
1-Leg Calf Raises - 2 Sets x 5 Reps
Weighted Decline Sit-Ups - 2 Sets x 5 Reps
Friday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Decline Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Leg Raises - 2 Sets x 5 Reps
Weeks 7-8:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Weighted Crunches - 2 Sets x 5 Reps
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
Glute-Ham Raises - 1 Set x 5 Reps
Behind the Back Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide-Grip Chin-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 1 Set x 5 Reps
Lateral Raises - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Skull Crushers - 2 Sets x 5 Reps
1-Leg Calf Raises - 2 Sets x 5 Reps
Weighted Decline Sit-Ups - 2 Sets x 5 Reps
Friday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Decline Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Leg Raises - 2 Sets x 5 Reps
Week 9 - Strategic Deconditioning (Rest Week)
http://www.bodybuilding.com/fun/wotw39.htm
Weeks 1-2:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Weighted Crunches - 2 Sets x 15 Reps
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
Stiff-Legged Deadlifts - 1 Set x 15 Reps
Incline Bench Press - 1 Set x 15 Reps
Dips - 2 Sets x 15 Reps
Wide-Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 1 Set x 15 Reps
Lateral Raises - 2 Sets x 15 Reps
DB Hammer Curls - 2 Sets x 15 Reps
Skull Crushers - 2 Sets x 15 Reps
1-Leg Calf Raises - 2 Sets x 15 Reps
Weighted Decline Sit-Ups - 2 Sets x 15 Reps
Friday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Decline Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Leg Raises - 2 Sets x 15 Reps
Weeks 3-4:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
Snatch-Grip Deadlifts - 2 Sets x 10 Reps
Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 2 Sets x 10 Reps
Dips - 1 Set x 10 Reps
Medium Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 2 Sets x 10 Reps
Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
Dumbbell Curls - 2 Sets x 10 Reps
Triceps Extensions - 2 Sets x 10 Reps
Calf Raises - 2 Sets x 10 Reps
Weighted Crunches - 2 Sets x 10 Reps
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 10 Reps
Stiff-Legged Deadlifts - 1 Set x 10 Reps
Behind the Back Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 1 Set x 10 Reps
Dips - 2 Sets x 10 Reps
Wide-Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 1 Set x 10 Reps
Lateral Raises - 2 Sets x 10 Reps
DB Hammer Curls - 2 Sets x 10 Reps
Triceps Pushdowns - 2 Sets x 10 Reps
1-Leg Calf Raises - 2 Sets x 10 Reps
Weighted Decline Sit-Ups - 2 Sets x 10 Reps
.
Friday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
Snatch-Grip Deadlifts - 2 Sets x 10 Reps
Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 2 Sets x 10 Reps
Dips - 1 Set x 10 Reps
Medium-Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 2 Sets x 10 Reps
Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
Dumbbell Curls - 2 Sets x 10 Reps
Decline Triceps Extensions - 2 Sets x 10 Reps
Calf Raises - 2 Sets x 10 Reps
Leg Raises - 2 Sets x 10 Reps
Weeks 5-6:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Weighted Crunches - 2 Sets x 5 Reps
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
Glute-Ham Raises - 1 Set x 5 Reps
Behind the Back Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide Grip Chin-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 1 Set x 5 Reps
Lateral Raises - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Skull Crushers - 2 Sets x 5 Reps
1-Leg Calf Raises - 2 Sets x 5 Reps
Weighted Decline Sit-Ups - 2 Sets x 5 Reps
Friday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Decline Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Leg Raises - 2 Sets x 5 Reps
Weeks 7-8:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Weighted Crunches - 2 Sets x 5 Reps
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
Glute-Ham Raises - 1 Set x 5 Reps
Behind the Back Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide-Grip Chin-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 1 Set x 5 Reps
Lateral Raises - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Skull Crushers - 2 Sets x 5 Reps
1-Leg Calf Raises - 2 Sets x 5 Reps
Weighted Decline Sit-Ups - 2 Sets x 5 Reps
Friday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Decline Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Leg Raises - 2 Sets x 5 Reps
Week 9 - Strategic Deconditioning (Rest Week)