HST Blank Printable 15 rep 2 week cycle

15 rep cycle

(Insert 60% of 1 rep max for exercises on final day of cycle. Subtract 1kg each day working backwards for small muscles and 2-5kg for bigger muscles - lighter weights are at beginning of cycle.)

Monday Day 1

General warm up

Body weight leg raise 3 X 20-25

Crunch machine 3 X 20-25

Hyper extensions body weight 3 X 20-25

Legs

Leg press or squat Warm up, 2 X 15 X

Leg curl 2 X 15 X

Leg extension 2 X 15 X (optional)

Chest

Bench slight incline Warm up, 2 X 15 X

Back

Chins or Lat pull down

Wide; Warm up, 2 X 15 X

Narrow; 2 X 15 X

Shoulders

Rear delts

Bent over lateral raise 2 x 15 x

Traps

Shrugs; standing calf press machine 2 X 15 X

Biceps

Standing cable preacher (change frequently) 2 X 15 X

Triceps

French Curl 2 X 15 X

Calves

Standing press 2 X 15 X

Wednesday Day 2

General warm up

Body weight leg raise 3 X 20-25
Crunch machine 3 X 20-25
Hyper extensions body weight 3 X 20-25

Legs

Leg press or squat Warm up, 2 X 15 X
Leg curl 2 X 15 X
Leg extension 2 X 15 X (optional)

Chest

Bench slight incline Warm up, 2 X 15 X

Back

Chins or Lat pull down
Wide; Warm up, 2 X 15 X
Narrow; 2 X 15 X

Shoulders

Rear delts
Bent over lateral raise 2 x 15 x
Traps
Shrugs; standing calf press machine 2 X 15 X

Biceps

Standing cable preacher (change frequently) 2 X 15 X

Triceps

French Curl 2 X 15 X

Calves

Standing press 2 X 15 X

Friday Day 3

General warm up

Body weight leg raise 3 X 20-25

Crunch machine 3 X 20-25

Hyper extensions body weight 3 X 20-25

Legs

Leg press or squat Warm up, 2 X 15 X

Leg curl 2 X 15 X

Leg extension 2 X 15 X (optional)

Chest

Bench slight incline Warm up, 2 X 15 X

Back

Chins or Lat pull down

Wide; Warm up, 2 X 15 X

Narrow; 2 X 15 X

Shoulders

Rear delts

Bent over lateral raise 2 x 15 x

Traps

Shrugs; standing calf press machine 2 X 15 X

Biceps

Standing cable preacher (change frequently) 2 X 15 X

Triceps

French Curl 2 X 15 X

Calves

Standing press 2 X 15 X

Monday Day 4

General warm up

Body weight leg raise 3 X 20-25

Crunch machine 3 X 20-25

Hyper extensions body weight 3 X 20-25

Legs

Leg press or squat Warm up, 2 X 15 X

Leg curl 2 X 15 X

Leg extension 2 X 15 X (optional)

Chest

Bench slight incline Warm up, 2 X 15 X

Back

Chins or Lat pull down

Wide; Warm up, 2 X 15 X

Narrow; 2 X 15 X

Shoulders

Rear delts

Bent over lateral raise 2 x 15 x

Traps

Shrugs; standing calf press machine 2 X 15 X

Biceps

Standing cable preacher (change frequently) 2 X 15 X

Triceps

French Curl 2 X 15 X

Calves

Standing press 2 X 15 X

Wednesday Day 5

General warm up

Body weight leg raise 3 X 20-25
Crunch machine 3 X 20-25
Hyper extensions body weight 3 X 20-25

Legs

Leg press or squat Warm up, 2 X 15 X
Leg curl 2 X 15 X
Leg extension 2 X 15 X (optional)

Chest

Bench slight incline Warm up, 2 X 15 X

Back

Chins or Lat pull down
Wide; Warm up, 2 X 15 X
Narrow; 2 X 15 X

Shoulders

Rear delts
Bent over lateral raise 2 x 15 x
Traps
Shrugs; standing calf press machine 2 X 15 X

Biceps

Standing cable preacher (change frequently) 2 X 15 X

Triceps

French Curl 2 X 15 X

Calves

Standing press 2 X 15 X

Friday Day 6

(the weights below should be your 60% of 1 rep max.)

General warm up

Body weight leg raise 3 X 20-25
Crunch machine 3 X 20-25
Hyper extensions body weight 3 X 20-25

Legs

Leg press or squat Warm up, 2 X 15 X
Leg curl 2 X 15 X
Leg extension 2 X 15 X (optional)

Chest

Bench slight incline Warm up, 2 X 15 X

Back

Chins or Lat pull down
Wide; Warm up, 2 X 15 X
Narrow; 2 X 15 X

Shoulders

Rear delts
Bent over lateral raise 2 x 15 x
Traps
Shrugs; standing calf press machine 2 X 15 X

Biceps

Standing cable preacher (change frequently) 2 X 15 X

Triceps

French Curl 2 X 15 X

Calves

Standing press 2 X 15 X