Hst Charts
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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
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
5 reps @ 50% 90 93 95 98 90 93 95 98 90 93 95 98
100 100 100
3 reps @ 70% 123 126 130 133 137
140
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
5 reps at 70% 123 126 130 133 137 123 126 130 133 137 123 126 130 133 137 ROW 1 ROW 3
140 140 140
88 88 88
Note. You will need to determine your max lift for each exercise you choose. This spread sheet does not calculate based on your 1RM
ROW 5
123 126 130 133 137 123 126 130 133 137
140 140
2 reps @ 80% 140 144 148 152 156 140 144 148 152 156 140 144 148 152 156
160 160 160
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
Exercise ATG S
BB FB Dip** BB Rows WG PU Shrug Military B Lateral Curl DB Skull Crunch
15RM
10RM
5RM
Exercise ATG S
Bench
Dip
BB Rows
WGPU
Shrug
Military
Lateral
Curl
Skull
Crunch
1 Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-)
2
3
4
5
6
Weight Reps (+/-) Weight Reps (+/-)
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
5 reps @ 50% 90 93 95 98 90 93 95 98 90 93 95 98
100 100 100
3 reps @ 70% 123 126 130 133 137
140
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
5 reps at 70% 123 126 130 133 137 123 126 130 133 137 123 126 130 133 137 ROW 1 ROW 3
140 140 140
88 88 88
Note. You will need to determine your max lift for each exercise you choose. This spread sheet does not calculate based on your 1RM
ROW 5
123 126 130 133 137 123 126 130 133 137
140 140
2 reps @ 80% 140 144 148 152 156 140 144 148 152 156 140 144 148 152 156
160 160 160
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
Exercise ATG S
BB FB Dip** BB Rows WG PU Shrug Military B Lateral Curl DB Skull Crunch
15RM
10RM
5RM
Exercise ATG S
Bench
Dip
BB Rows
WGPU
Shrug
Military
Lateral
Curl
Skull
Crunch
1 Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-) Weight Reps (+/-)
2
3
4
5
6
Weight Reps (+/-) Weight Reps (+/-)
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