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
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.