Hst Calculator
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www.hypertrophy-specific.com MAX DAY>
M
W
F
M
W
MAX
F
M
F
M
W
F
M
F
M
W
F
DATE>
date
Full body work out
SETS>
2
2
2
2
2
2
2
2
2
2
2
2
3
3
3
3
3
3
REPS>
15
15
15
15
15
15
10
10
10
10
10
10
5
5
5
5
5
5
Inc
1
2
3
4
5
6
Inc
1
2
3
4
5
6
Inc
1
2
3
4
5
6
MISC
date date date date date date
W
Hi Freq, low volume
Exercises
date date date date date
W
MAX
date date date date date date
1
Exercises
5
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175 180
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2
Exercises
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Exercises
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Exercises
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Exercises
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Exercises
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Exercises
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9
Exercises
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185
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5
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5
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10
Exercises
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185
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5
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11
Exercises
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185
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5
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12
Exercises
5
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175 180
185
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5
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5
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195
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13
Exercises
5
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185
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5
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5
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185
190
195
200
14
Exercises
10
140
150 160
170
180
190
200
10
150
160
170
180
190
200
10
150
160
170
180
190
200
15
Exercises
10
140
150 160
170
180
190
200
10
150
160
170
180
190
200
10
150
160
170
180
190
200
16
Exercises
10
140
150 160
170
180
190
200
10
150
160
170
180
190
200
10
150
160
170
180
190
200
Enter the exercises in the light blue column. You do NOT need all 16, about 6-8 is fine. Enter your max lift for each exercise in the bright yellow columns.MAX Enter the amount you wish to increment your weight (Grey columns) Enter the dates in the DATE> row if desired
Note. You will need to determine your max lift for each exercise you choose. This spread sheet does not calculate based on your 1RM
Negs
0
1
0
2
0
3
0
4
0
5 6
0
7
0
8
0
9
0 10 0 11 0 12 0 13 0 14 0 15 0 16
Exercises Squats Calfs Bench Press Row Shoulder Press Shoulder Shrugs Bicep Curls Tri Extensions Ab Crunches
15 RM % 1 2 3 4 5 5 170 180 190 200 210 5 215 227.5 240 252.5 265 5 100 105 110 115 120 5 75 80 85 90 95 5 57.5 60 62.5 65 67.5 5 57.5 60 62.5 65 67.5 5 57.5 60 62.5 65 67.5 5 102.5 107.5 112.5 117.5 122.5 5 52.5 55 57.5 60 62.5
Warmups Squats Bench Press Row
10 RM 6 % 1 2 3 4 5 220 5 120 125 132.5 140 147.5 280 5 215 227.5 240 252.5 265 125 5 100 105 110 115 120 100 5 75 80 85 90 95 70 5 72.5 75 80 85 90 70 5 57.5 60 62.5 65 67.5 70 5 52.5 55 57.5 60 62.5 130 5 102.5 107.5 112.5 117.5 122.5 65 5 52.5 55 57.5 60 62.5
Pounds to round to 2.5
85 70 53
5 reps at 70% 88 93 98 103 73 78 80 85 55 60 63 68
Instructions: 1: Put your maximum weight for each exercise in the bright yellow box. 2: Put the percentage you wish to increase for each exercise in the % box 3: Choose the pounds to round to 4: The increments and warmups will be calculated and filled in automatically
6 % 155 5 280 5 125 5 100 5 95 5 70 5 65 5 130 5 65 5
108 88 70
1 145 112.5 112.5 105 90 102.5 67.5 115 112.5
73 58 53
103 80 73
2 152.5 117.5 117.5 110 95 107.5 70 120 117.5
5 RM 3 4 160 167.5 122.5 130 122.5 130 115 120 100 105 112.5 117.5 72.5 75 127.5 135 122.5 130
5 175 137.5 137.5 127.5 110 122.5 80 142.5 137.5
5 reps @ 50% 78 80 85 60 63 65 55 58 60
2 RM 6 Negs 185 0 145 0 145 0 135 0 115 0 130 0 85 0 150 0 145 0
88 70 65
93 73 68
3 reps @ 70% 108 113 118 123 83 85 90 98 78 80 85 90
130 103 95
2 reps @ 80%
HST Calculator created by [email protected]
115 90 85
123 95 88
128 98 93
135 105 95
140 110 103
148 115 108
M
W
F
M
W
MAX
F
M
F
M
W
F
M
F
M
W
F
DATE>
date
Full body work out
SETS>
2
2
2
2
2
2
2
2
2
2
2
2
3
3
3
3
3
3
REPS>
15
15
15
15
15
15
10
10
10
10
10
10
5
5
5
5
5
5
Inc
1
2
3
4
5
6
Inc
1
2
3
4
5
6
Inc
1
2
3
4
5
6
MISC
date date date date date date
W
Hi Freq, low volume
Exercises
date date date date date
W
MAX
date date date date date date
1
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
2
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
3
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
4
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
5
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
6
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
7
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
8
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
9
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
10
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
11
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
12
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
13
Exercises
5
170
175 180
185
190
195
200
5
175
180
185
190
195
200
5
175
180
185
190
195
200
14
Exercises
10
140
150 160
170
180
190
200
10
150
160
170
180
190
200
10
150
160
170
180
190
200
15
Exercises
10
140
150 160
170
180
190
200
10
150
160
170
180
190
200
10
150
160
170
180
190
200
16
Exercises
10
140
150 160
170
180
190
200
10
150
160
170
180
190
200
10
150
160
170
180
190
200
Enter the exercises in the light blue column. You do NOT need all 16, about 6-8 is fine. Enter your max lift for each exercise in the bright yellow columns.MAX Enter the amount you wish to increment your weight (Grey columns) Enter the dates in the DATE> row if desired
Note. You will need to determine your max lift for each exercise you choose. This spread sheet does not calculate based on your 1RM
Negs
0
1
0
2
0
3
0
4
0
5 6
0
7
0
8
0
9
0 10 0 11 0 12 0 13 0 14 0 15 0 16
Exercises Squats Calfs Bench Press Row Shoulder Press Shoulder Shrugs Bicep Curls Tri Extensions Ab Crunches
15 RM % 1 2 3 4 5 5 170 180 190 200 210 5 215 227.5 240 252.5 265 5 100 105 110 115 120 5 75 80 85 90 95 5 57.5 60 62.5 65 67.5 5 57.5 60 62.5 65 67.5 5 57.5 60 62.5 65 67.5 5 102.5 107.5 112.5 117.5 122.5 5 52.5 55 57.5 60 62.5
Warmups Squats Bench Press Row
10 RM 6 % 1 2 3 4 5 220 5 120 125 132.5 140 147.5 280 5 215 227.5 240 252.5 265 125 5 100 105 110 115 120 100 5 75 80 85 90 95 70 5 72.5 75 80 85 90 70 5 57.5 60 62.5 65 67.5 70 5 52.5 55 57.5 60 62.5 130 5 102.5 107.5 112.5 117.5 122.5 65 5 52.5 55 57.5 60 62.5
Pounds to round to 2.5
85 70 53
5 reps at 70% 88 93 98 103 73 78 80 85 55 60 63 68
Instructions: 1: Put your maximum weight for each exercise in the bright yellow box. 2: Put the percentage you wish to increase for each exercise in the % box 3: Choose the pounds to round to 4: The increments and warmups will be calculated and filled in automatically
6 % 155 5 280 5 125 5 100 5 95 5 70 5 65 5 130 5 65 5
108 88 70
1 145 112.5 112.5 105 90 102.5 67.5 115 112.5
73 58 53
103 80 73
2 152.5 117.5 117.5 110 95 107.5 70 120 117.5
5 RM 3 4 160 167.5 122.5 130 122.5 130 115 120 100 105 112.5 117.5 72.5 75 127.5 135 122.5 130
5 175 137.5 137.5 127.5 110 122.5 80 142.5 137.5
5 reps @ 50% 78 80 85 60 63 65 55 58 60
2 RM 6 Negs 185 0 145 0 145 0 135 0 115 0 130 0 85 0 150 0 145 0
88 70 65
93 73 68
3 reps @ 70% 108 113 118 123 83 85 90 98 78 80 85 90
130 103 95
2 reps @ 80%
HST Calculator created by [email protected]
115 90 85
123 95 88
128 98 93
135 105 95
140 110 103
148 115 108
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