Hi all, guys. Today I started my first HST cycle. So, please, vote my routine. Rep/sets to microcycles 15x3 2 weeks 10x3 2 weeks 5x3 2 weeks and 5x3 2 weeks with additions in each exercise in the end. Routine A. Bench Press Bent over barbell row Squats Barbell Curl B. Deadlift Pulldown Dips - Chest Version Military Press 1 week A-B-A 2 week B-A-B Started with 75% of PM
Do 2x15 instead of 3x15. If you can do pullups, I'd replace the pulldown with chinups. More functional and less opportunity to cheat when the weight gets heavy. Other than that, looks alright. Pretty minimalist which is a good thing. You can throw in another leg movement if you want IMO. Hack squat, front squat, good morning, etc.
Looks good. I agree with Tango, that you only need 2 x 15 instead of 3 x 15. Personally I would do SLDLs for 15 reps, and replace it with full dead lifts at the 10 rep stage, just because full deads for 15 reps, I find it hard to breathe. Good luck!!
@Smirnov, Routine looks good and as previously advised reduce 15 reps phase to 2 sets, but why no shoulder work in Routine A? Also how do you intend to progress through each microcycle for both routines - 75% / ??% / 100%?
I think there is enough indirect load from bench press. IMHO Sorry, this is my mistake 70% / 85% / 100% For example my 2x10 pm of bench press is 100 kg. I will have 3 times bench press in 2 week microcycle: mon 70 kg 2x15 fri 85 kg 2x15 wed 100 kg 2x15. It is correctly?
Your routine is very good and i think you might be getting the results now. You are doing it in a nice way. Keep doing.