Hi guys, I've been strength and BB training for 2 years now and have just finished my 1st HST cycle. Made a few mods for my 2nd and will be doing it zigzag style. Let me know what you think.
A Workout B Workout
Squat/Leg Press Deadlift
Bench Chest Dip
Chins Seated Row
Shoulder Lat Raise
Upright Row Rear Lat Raise
Superset:
Biceps/Triceps/Calves 2x (both days)
Volume: (aiming for 20-25 reps)
Week Target Sets
1 15s WU 2 sets, 1x15, 1x10
2 12s WU 2 sets, 2x12
3 10s WU 2 sets, 2x10, 1x5
4 8s WU 2 sets, 3x8
5+6 5s WU 2 sets, 4x5 (or cluster to get to 20 reps)
7+8 5s WU 2 sets, 4x5 (continue with 5RM)
A Workout B Workout
Squat/Leg Press Deadlift
Bench Chest Dip
Chins Seated Row
Shoulder Lat Raise
Upright Row Rear Lat Raise
Superset:
Biceps/Triceps/Calves 2x (both days)
Volume: (aiming for 20-25 reps)
Week Target Sets
1 15s WU 2 sets, 1x15, 1x10
2 12s WU 2 sets, 2x12
3 10s WU 2 sets, 2x10, 1x5
4 8s WU 2 sets, 3x8
5+6 5s WU 2 sets, 4x5 (or cluster to get to 20 reps)
7+8 5s WU 2 sets, 4x5 (continue with 5RM)
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