www.hypertrophy-specific.

com
MAX MAX MAX

DAY> M W F M W F M W F M W F M W F M W F

Hi Freq, low volume DATE> date date date date date date date date date date date date date date date date 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
Exercises MISC Inc 1 2 3 4 5 6 Inc 1 2 3 4 5 6 Inc 1 2 3 4 5 6
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

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 15 RM 10 RM 5 RM 2 RM
Exercises % 1 2 3 4 5 6 % 1 2 3 4 5 6 % 1 2 3 4 5 6 Negs
Squats 5 170 180 190 200 210 220 5 120 125 132.5 140 147.5 155 5 145 152.5 160 167.5 175 185 0
Calfs 5 215 227.5 240 252.5 265 280 5 215 227.5 240 252.5 265 280 5 112.5 117.5 122.5 130 137.5 145 0
Bench Press 5 100 105 110 115 120 125 5 100 105 110 115 120 125 5 112.5 117.5 122.5 130 137.5 145 0
Row 5 75 80 85 90 95 100 5 75 80 85 90 95 100 5 105 110 115 120 127.5 135 0
Shoulder Press 5 57.5 60 62.5 65 67.5 70 5 72.5 75 80 85 90 95 5 90 95 100 105 110 115 0
Shoulder Shrugs 5 57.5 60 62.5 65 67.5 70 5 57.5 60 62.5 65 67.5 70 5 102.5 107.5 112.5 117.5 122.5 130 0
Bicep Curls 5 57.5 60 62.5 65 67.5 70 5 52.5 55 57.5 60 62.5 65 5 67.5 70 72.5 75 80 85 0
Tri Extensions 5 102.5 107.5 112.5 117.5 122.5 130 5 102.5 107.5 112.5 117.5 122.5 130 5 115 120 127.5 135 142.5 150 0
Ab Crunches 5 52.5 55 57.5 60 62.5 65 5 52.5 55 57.5 60 62.5 65 5 112.5 117.5 122.5 130 137.5 145 0

Warmups Pounds to round to 5 reps at 70% 5 reps @ 50%

Squats 2.5 85 88 93 98 103 108 73 78 80 85 88 93
Bench Press 70 73 78 80 85 88 58 60 63 65 70 73
Row 53 55 60 63 68 70 53 55 58 60 65 68

Instructions: 3 reps @ 70%

1: Put your maximum weight for each exercise in the bright yellow box. 103 108 113 118 123 130
2: Put the percentage you wish to increase for each exercise in the % box 80 83 85 90 98 103
3: Choose the pounds to round to 73 78 80 85 90 95
4: The increments and warmups will be calculated and filled in automatically
2 reps @ 80%
HST Calculator 115 123 128 135 140 148
created by djresonance@yahoo.com 90 95 98 105 110 115
85 88 93 95 103 108