INSTRUCTIONS FOR USE

THIS SOFTWARE IS MERELY A TOOL WHICH I HAVE DEVELOPED IN ORDER TO SIMPLIFY THE
CALCULATION OF AN HST WORKOUT ROUTINE. FOR SPECIFIC DETAILS REGARDING HYPERTROPHY
SPECIFIC TRAINING PLEASE REFER TO:
http://www.hypertrophy-specific.com/hst_index.html

WARNING: Before commencing on any exercise routine you should consult your doctor

Hypertrophy specific training is based on the principles of mechanical load, frequency, progressive load and
strategic deconditioning in order for muscle cell hypertrophy to occur. This HST calculator is based on a 15 rep
schedule for 2 weeks, then 10 reps for 2 weeks, then 5 reps for 2 weeks and finally either 2 weeks at your 5 rep
max or negatives. Therefore within each 2 week phase you will have 6 workouts mapped out. For example you
might train Sunday, Tuesday, Thursday , then repeat Sunday, Tuesday, Thursday before moving onto phase 2.
After completing the final 2 week phase, a week of rest for strategic deconditioning is recommended (thus total
plan is a 9 week training schedule).

I will not going into any more detail regarding the principles of HST as I did not develop this training system and
as detailed above merely developed this calculator as a method of setting up your training program.

Step.1 Establish your maximum 15 rep, 10 rep and 5 rep weights for each of the exercises in the routine. In
order to do this click on the second tab of this file "Exercises & Max Reps" and complete the yellow section by
inserting your maximum weight into each box. At this stage you might want to modify the recommended list of
exercises if they are not suited to your training. If you do not some of your max weights or would like to check
your inputs then use the one rep calculator. This calculator has formulae which will estimate 15 rep, 10 rep and 5
rep max weights based on any given max rep/weight combinations. For example, if you completed a maximum 3
reps with 100kg's on a bench press, then insert 3 in the first box, 100 in the second box, and then the calculator
will show 15, 10 and 5 rep max's in red. NOTE: This is only a guideline calculation and is not exact in anyway.

Step.2 Click on the 3rd tab called "HST Schedule" to view your workout schedule and to determine your weight
increments. You will notice that all of your maximum weights from the second tab have automatically been
copied over. For each phase the spreadsheet estimates your weight increments as a nominal 5% of the
maximum weight within that phase. This is merely a guideline to give you an idea of what increment to input into
the "user defined increments" column. Obviously your increments need to be denominations of weights which
are available within your gym. Once you have entered each weight increment the spreadsheet will automatically
calculate the weights to be used for each of the 6 workouts within each phase of the routine.

Step.3 Fine tune your routine. You will notice that some of the weights on the HST schedule appear red and
thus may require fine tuning. The red weights are not an error and are perfectly acceptable to use. However the
general guidelines are: 1) the starting weight for each phase should be more than 70% of the maximum weight
for that phase and 2) the starting weight for phase 1 only (15 rep phase) should be more than 50% of the final 5
rep max in phase 3 and 4. If you want to mitigate the red numbers then simply reduce the increment so that the
starting weight for that phase is higher. Alternatively you could duplicate a particular weight for two or more
consecutive workouts thus increasing the starting weight. 50% and 70% columns are shown on the spreadsheet
to help you understand what if anything requires fine tuning.

Step.4 Print off your workout plan and enjoy your training. At the end of your first 9 week cycle simple increase
all of the max rep weights and tab 2 and start over again.

Step.5 The HST Planner also calculates warm-ups weights and automatically rounds them up or down to the
weight increments you have selected. For the 15 rep phase no warm-ups are recommended (however it is
advised to do 5-10 mins warm up on a bike, cross trainer etc. prior to starting the routine). For the 10 rep phase
it is recommended that you do one warm-up set for 5 reps at 70% weight for 3 exercises (leg press or squat,
bench press and bent over barbell row or cable row). For the 15 rep phase it is recommended that you do 3
warm up sets for each of the 3 main exercises. The first warm up is 5 reps at 50%, then 3 reps at 70% and finally
2 reps at 80%. All this is calculated for you automatically.
In order for this spreadsheet to fully operate you need to have the excel "Analysis Toolpak" installed. To
do this simply click on Tools, Add-ins, and then pick "Analysis Toolpak" from the list.

This excel spreadsheet has been developed by Jason King who owns
the rights to the sale and distribution of this file. Any unauthorised
copying or distributing of this file is strictly prohibited.
Enter your maximum weights for each exercise and each rep range in the table below:
Body Part Exercise 15 Rep Max 10 Rep Max 5 Rep Max
Legs Leg Press Kg 129.0 159.0 188.0
Ad&Ab-ductor Kg 71.0 87.0 104.0
Chest Incline Bench Press 86.0 106.0 126.0

Back Lat Pulldowns 91.0 111.0 132.0

93.0 110.0
Shoulders Wide Grip Upright Rows 76.0 93.0 110.0

Traps Shrugs Kg 100.0 130.0 160.0

Biceps Cable Curls For Arms 34.5 37.0 44.0
Triceps Tricep Pushdowns 64.0 79.0 93.0
Calves Straight Leg Calve Raise Kg 100.0 123.0 146.0

The calculator below can be used to help establish weights to complete the table above:
One Rep Max and HST Calculator

Enter number of reps performed : 15

Enter weight used: 30

One rep max (formula 1) 49

One rep max (formula 2) 45

5 rep max 44

10 rep max 37

15 rep max 30
HST Workout Planner
PHASE 1 - 15 REP CYCLE PHASE 2 - 10 REP CYCLE PHASE 3 - 5 REP CYCLE
15 RM 10 RM 5 RM
No. Estimated User 50% of 70% of Estimated User 70% of Estimated User 70% of
Exercises Of Increment Defined 5 Rep 15 Rep Workout Nr. Increment Defined 10 Rep Workout Nr. Increment Defined 5 Rep Workout Nr.
Sets (5%) Increment Max Max 1 2 3 4 5 6 (5%) Increment Max 1 2 3 4 5 6 (5%) Increment Max 1 2 3 4 5 6
Leg Press Kg 2 6.5 10.0 94.0 90.3 79.0 89.0 99.0 109.0 119.0 129.0 8.0 10.0 111.3 109.0 119.0 129.0 139.0 149.0 159.0 9.4 10.0 131.6 138.0 148.0 158.0 168.0 178.0 188.0
Ad&Ab-ductor Kg 2 3.6 5.0 52.0 49.7 46.0 51.0 56.0 61.0 66.0 71.0 4.4 5.0 60.9 62.0 67.0 72.0 77.0 82.0 87.0 5.2 5.0 72.8 79.0 84.0 89.0 94.0 99.0 104.0
Incline Bench Press 2 4.3 2.5 63.0 60.2 73.5 76.0 78.5 81.0 83.5 86.0 5.3 2.5 74.2 93.5 96.0 98.5 101.0 103.5 106.0 6.3 2.5 88.2 113.5 116.0 118.5 121.0 123.5 126.0
0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lat Pulldowns 4.6 2.5 66.0 63.7 78.5 81.0 83.5 86.0 88.5 91.0 5.6 2.5 77.7 98.5 101.0 103.5 106.0 108.5 111.0 6.6 2.5 92.4 119.5 122.0 124.5 127.0 129.5 132.0
0 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Wide Grip Upright Rows 2 3.8 2.5 55.0 53.2 63.5 66.0 68.5 71.0 73.5 76.0 4.7 2.5 65.1 80.5 83.0 85.5 88.0 90.5 93.0 5.5 2.5 77.0 97.5 100.0 102.5 105.0 107.5 110.0
0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Shrugs Kg 2 5.0 10.0 80.0 70.0 50.0 60.0 70.0 80.0 90.0 100.0 6.5 10.0 91.0 80.0 90.0 100.0 110.0 120.0 130.0 8.0 10.0 112.0 110.0 120.0 130.0 140.0 150.0 160.0
Cable Curls For Arms 2 1.7 2.5 22.0 24.2 22.0 24.5 27.0 29.5 32.0 34.5 1.9 2.5 25.9 24.5 27.0 29.5 32.0 34.5 37.0 2.2 2.5 30.8 31.5 34.0 36.5 39.0 41.5 44.0
Tricep Pushdowns 2 3.2 2.5 46.5 44.8 51.5 54.0 56.5 59.0 61.5 64.0 4.0 2.5 55.3 66.5 69.0 71.5 74.0 76.5 79.0 4.7 2.5 65.1 80.5 83.0 85.5 88.0 90.5 93.0
Straight Leg Calve Raise Kg 2 5.0 10.0 73.0 70.0 50.0 60.0 70.0 80.0 90.0 100.0 6.2 10.0 86.1 73.0 83.0 93.0 103.0 113.0 123.0 7.3 10.0 102.2 96.0 106.0 116.0 126.0 136.0 146.0

Warm Ups 5 reps at 70% Warm Ups 5 reps @ 50%

Leg Press Kg 80.0 80.0 90.0 100.0 100.0 110.0 Leg Press Kg 70.0 70.0 80.0 80.0 90.0 90.0
Incline Bench Press 65.0 67.5 70.0 70.0 72.5 75.0 Incline Bench Press 57.5 57.5 60.0 60.0 62.5 62.5
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0 0
Warm Ups 3 reps @ 70%
Leg Press Kg 100.0 100.0 110.0 120.0 120.0 130.0
Incline Bench Press 80.0 80.0 82.5 85.0 87.5 87.5
0.0 0.0 0.0 0.0 0.0 0.0
0
Warm Ups 2 reps @ 80%
Leg Press Kg 110.0 120.0 130.0 130.0 140.0 150.0
Incline Bench Press 90.0 92.5 95.0 97.5 100.0 100.0
0.0 0.0 0.0 0.0 0.0 0.0
0