Squat

Deadlift

Bench Press

Barbell Row

Incline Dumbbell Press

Dumbbell Row

Dips

Chin-up

Overhead Press

Barbell Curl

Skull Crusher

### **Introduction to the HST Hypertrophy Program**

The **HST** (Hypertrophy Specific Training) program, developed by **Bryan Haycock**, is a training method based on scientific principles for muscle growth. This program has been restructured using data from **GymWork** while maintaining the original educational principles.

### **Program Structure**

- **Duration**: 8 weeks
- **Workouts per week**: 3 times
- **Compound exercises per workout**: 3 types
- **Supplementary exercises per workout**: 8 types
- **Sets per exercise**: 1-2 sets
- **Training method**: Linear program with progressive overload

HST aims to evenly develop various muscle groups through three weekly workouts, with compound exercises that stimulate multiple muscles simultaneously. Each exercise consists of relatively few sets (1-2 sets) but is designed to progressively increase the weight.

This program is particularly suitable for bodybuilders seeking hypertrophy-related training and is known as an effective method for promoting muscle growth. HST is structured to continuously stimulate muscles while avoiding excessive fatigue.