Browner's 4 day HST Program

Browner

Browner

Well-Known Member
Hi All,

After a very succesfull first cycle of HST, using the basic 3 day program, I have decided to mix it up slightly and do 4 day's push/pull split using HST principles. Here is the program below;

Workout A - Push - Monday/Thursday
ATG squat
Leg Extension
Bench Press
Dumbell Flys
Military Press
Tricep Pushdown
Calf Raises

Workout B - Pull - Tuesday/Friday
SLDL's (full deadlifts brought in at 5 reps)
Lateral Rasies
Lat Pull Down
Hammer Curls
Barbel Curls
Shrugs

I will use the HST principle of 2 weeks 15 reps, 2 weeks 10 reps, 2 weeks 5 reps, 2 weeks negs, 10 days SD

I have just finished my 10 day SD from my last cycle and now I'm itching to get back into the gym tonight.
:cool:
 
Browner said:
Hi All,

After a very succesfull first cycle of HST, using the basic 3 day program, I have decided to mix it up slightly and do 4 day's push/pull split using HST principles. Here is the program below;

Workout A - Push - Monday/Thursday
ATG squat
Leg Extension
Bench Press
Dumbell Flys
Military Press
Tricep Pushdown
Calf Raises

Workout B - Pull - Tuesday/Friday
SLDL's (full deadlifts brought in at 5 reps)
Lateral Rasies
Lat Pull Down
Hammer Curls
Barbel Curls
Shrugs

I will use the HST principle of 2 weeks 15 reps, 2 weeks 10 reps, 2 weeks 5 reps, 2 weeks negs, 10 days SD

I have just finished my 10 day SD from my last cycle and now I'm itching to get back into the gym tonight.
:cool:
Click to expand...

This is gonna be a great cycle, Browner - nice setup!
 
Day 1 - Workout A - 15 reps

ATG Squat - 15 x 75kg, 15 x 75kg (Very sore DOMS today, Love it!!)
Leg Extension - 15 x 70kg, 15 x 70kg
Calf Raises - 15 x 100kg, 15 x 100kg
Bench Press - 15 x 60kg, 15 x 60kg
Dumbell Flys - 15 x 12kg, 15 x 12kg
Military Press - 15 x 35kg, 15 x 35kg
Dumbell Tricep Extension - 15 x 12kg, 15 x 12kg

Good session last night, whole session took 45 mins. First time I have done ATG (Ass to Grass) Squats in a while, and I have some nice DOMS today, especialy in the legs. Looking forward to seeing how this program goes! Currently 14 stone 4Ilbs, and around 12% Body fat. Ideally I want to get to 14st 8 and maintain body fat levels. The cycle after this one I will be looking to "cut" by using a good high protein diet and a 8,5,3 rep break down rather than the 15,10,5 that I usually use. But for the time being lets get big!!
 
Browner said:
Day 1 - Workout A - 15 reps

ATG Squat - 15 x 75kg, 15 x 75kg (Very sore DOMS today, Love it!!)
Leg Extension - 15 x 70kg, 15 x 70kg
Calf Raises - 15 x 100kg, 15 x 100kg
Bench Press - 15 x 60kg, 15 x 60kg
Dumbell Flys - 15 x 12kg, 15 x 12kg
Military Press - 15 x 35kg, 15 x 35kg
Dumbell Tricep Extension - 15 x 12kg, 15 x 12kg

Good session last night, whole session took 45 mins. First time I have done ATG (Ass to Grass) Squats in a while, and I have some nice DOMS today, especialy in the legs. Looking forward to seeing how this program goes! Currently 14 stone 4Ilbs, and around 12% Body fat. Ideally I want to get to 14st 8 and maintain body fat levels. The cycle after this one I will be looking to "cut" by using a good high protein diet and a 8,5,3 rep break down rather than the 15,10,5 that I usually use. But for the time being lets get big!!
Click to expand...

ATG for 15 - that's pretty much all the conditioning a man needs!
 
Week 1, Session 2, Workout B

SLDLs - 15 x 55kg, 15 x 15kg
D/B Lat Raises - 15 x 8 kg, 15 x 8kg
Lat Pull Down - 15 x 65kg, 15 x 65kg
Hammer Curls - 15 x 8kg, 15 x 8kg
Babrell Curls - 15 x 25kg, 15 x 25kg
Shrugs (DBs) - 15 x 22kg, 15 x 22kg
 
Week 1, Session 3, Workout A

ATG Squat - 15 x 80kg, 15 x 80kg
Leg extension 15 x 72.5 kg, 15 x 72.5kg
Bench Press - 15 x 65kg, 15 x 65kg
Dumbell Flys - 15 x 14kg 15 x 14kg
Military Press - 15 x 37.5 kg, 15 x 37.5 kg
Calf Raises - 15 x 102.5kg, 15 x 102.5kg

Week 1, Session 4, Workout B
SLDLS -15 x 60 kg, 15 x 60kg
Lat Raises 15 x 10kg, 15 x 10kg
Lat Pull Downs 15 x 70kg, 15 x 70kg
Hammer Curls 15 x 10kg 15 x 10 kg
Barbell Curls 15 x 27.5kg, 15 x 27.5kg
Shrugs 15 x 24kg, 15 x 24kg (Dumbells)

Week 2 Session 1, Workout A
ATG Squat 15 x 85kg, 15 x 85kg
Leg Extension 15 x 75kg, 15 x 75kg
Bench Press 15 x 70kg, 15 x 70kg
Dumbell Flys 15 x 16kg 15 x 16kg
Military Press 15 x 40kg 15 x 40kg
Calf Raises 15 x 105kg, 15 x 105kg
 
How's it working out so far with 4 days a week? I might be too soon to tell. My new program has me in 4 days a week 2 on/1 off/2 on/ 2 off, like yours - but it's an upper/lower split. I'm interested to see how I feel as the weeks pass. My trainer has programmed 'active rest' weeks every 4th week (12 weeks overall), so we don't get burned out. But since HST is only 6 - 8 weeks that might not be necessary.
 
whistledixie said:
How's it working out so far with 4 days a week? I might be too soon to tell. My new program has me in 4 days a week 2 on/1 off/2 on/ 2 off, like yours - but it's an upper/lower split. I'm interested to see how I feel as the weeks pass. My trainer has programmed 'active rest' weeks every 4th week (12 weeks overall), so we don't get burned out. But since HST is only 6 - 8 weeks that might not be necessary.
Click to expand...

So far it is going well. Its to early to say if I will make any big gains in size or strength. The biggest asset of training for days a week, is that its easier to keep the sessions below an hour. With the 3 day cycle, I often found that I was training for over an hour, and if the gym was busy, sometimes nearly an 1hr 1/2, which isnt ideal for muscle growth. Another area I feel that 4 days a week helps me is that I can do 2 exercises per muscle group, ie bench press and dumbell flys, I do find this helps to hit all areas of the muscle, and I have noticed that the inner pec is starting to develop more.

I hope your program goes well! Ill keep you updated with how I feel this program works for me
 
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