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Home » Programs » 8 Week Powerlifting & Strength Programs » 8 Week Hypertrophy Specific Training Program Spreadsheet (HST)

8 Week Hypertrophy Specific Training Program Spreadsheet (HST)

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By Kyle Risley
Last updated August 3, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 8

Periodization: Wave Periodization

Meet prep program: No

Program goal: High Volume, Hypertrophy

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.

This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season.

The spreadsheet below is not the official Hypertrophy Specific Training spreadsheet developed by Bryan Haycock. You can find those here.

Instead, this is an adaptation made by this guy that is drastically simpler, retains the training principles, and is Google Sheets friendly so it works on your phone. The choice is yours!

The hypertrophy training program attached below is structured as follows:

  • 8 week program
  • 3 workouts per week
  • All 3 compound movements per workout
  • 8 accessory movements per workout
  • Only 1-2 sets per movement
  • Weight increases each workout

Exercise movements in this training program include squat, bench press, deadlift, T-bar rows, dumbbell press, one arm rows, dips, chin ups, overhead dumbbell press, curls, and tricep pull downs.

Hypertrophy Training Program (HST) Google Spreadsheet

Hypertrophy Specific Training Spreadsheet

Novice, Intermediate, Advanced HST Spreadsheet

Unfortunately these spreadsheets do not work in Google Sheets. Instead, I’d recommend downloading them from the original source in a zip folder. These files only work in Excel. If you do not have Excel, unfortunately you are out of luck for these particular spreadsheets.

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 8 Week Programs, Bodybuilding Program, Programs
Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3
Overhead press frequency: 3

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