Trying HST for First Time

I

IronTrey

New Member
Wanted to say thanks for all the great information in the forum. I am competive bodybuilder who has always done split body training. I decided to give HST a try and the first week went great. I do have some question though

Week 1-2
Squats 2x15
Leg Curls 2x15
Bench Press 2x15
Pullups 2x15
Rear Delts 2x15
DB Shrugs 2x15
Curls 2x15
Pushdown 2x15
Smith Calve Raises 2x15
Crunches 2x15

Next two weeks 2x10, then 2x5, and then 2x5 and rest one week. Do I keep the same exercise through the whole cycle? What other workouts have worked great?
 
I like weighted, wide-grip dips the best for pectorals, much better than bench press. I do both and alternate them.

Your routine looks solid, if you want to you can alternate exercises every workout.

Alot of guys alternate squats with deadlifts, or squats and front squats, chins/rows, bench/dips, leg curls/straight-leg deadlifts, etc.
 
If you have the guts for it, you could try to keep the total volume constant throughout. 2x15, 3x10, 6x5. Although you have too many exercise for that probably.

My next routine will be:

Workout A- 30 reps (2x15/3x10/6x5)
Squat
Row
Bench
Standing Press

Workout B-30 reps (2x15/3x10/6x5)
Deadlift
Weighted Chin
Weighted Dips
Standing Press

No need for lots of isolation movements, trapezius, rear delts, abs get plenty of work with these compound lifts, although some guys need extra work for the arms and calves.
 
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