HCT-12 program two questions

[D-RAS03]

I'm ready to start program two of HCT-12. Now I know you work the same muscle groups twice a week. Can I stay with the same exercises? Or better to pick a new one for the second time around that week? Or doesn't matter? Thanks

[Tom Mutaffis]

I'm ready to start program two of HCT-12. Now I know you work the same muscle groups twice a week. Can I stay with the same exercises? Or better to pick a new one for the second time around that week? Or doesn't matter? Thanks

There are various different splits for HCT-12, in some cases you are training each muscle group 2X/week and in other cases you are alternating between 1X/week and 2X/week (3-day split).

When I did HCT-12 I did the 3-day split and used the same exercises for each workout (Upper/Lower).

[D-RAS03]

There are various different splits for HCT-12, in some cases you are training each muscle group 2X/week and in other cases you are alternating between 1X/week and 2X/week (3-day split).

When I did HCT-12 I did the 3-day split and used the same exercises for each workout (Upper/Lower).

This is the exact program I'm talking about. I have done the 3 day a week program for awhile. Just wanna make sure doing the same exercise for both A days and both B days isn't a bad bad idea.

Program Two: A-B-A-B

A-B-A-B, alternated throughout the week, and repeated.
Week 1

Mon Tue Wed Thur Fri Sat Sun
A-Mon
Vertical Pulling
Horizontal Pulling
Horizontal Press
Vertical Press
Triceps Exercise *
B-Wens
Quad dominant
Hip dominant
Calf Exercise
Biceps Exercise
Abs *
A-Fri
Vertical Pulling
Horizontal Pulling
Horizontal Press
Vertical Pressing
Triceps Exercise
B-Sat
Quad dominant
Hip dominant
Calf Exercise
Biceps Exercise
Abs *

Program Two Summary

[D-RAS03]

Anyone else have any input on this? I understand what Tom said for the three day split and I did the same but on Monday I'm starting the four day split and would like to use the same exercises. Would it be over working the muscle groups?

[Daniel Roberts]

From the FAQ

Making changes to the training splits
Q.*I plan on doing the 4-day routine. Can I do Mon/Tues, Thurs/Fri or does that leave too many rest days over the weekend? Also, should ‘A1’ and ‘A2’ have the same exercises or should each one have its own blend?

A. Keeping it to weekdays is fine. A1 and A2 don’t necessarily have to have the same exercises, but I suggest initially seeing how you get on with keeping them the same. The fewer variables you need to keep track of the better.

However, it is your routine. We have given you the outline and the plan to follow. It is up to you to make it work best for you. If you want different variations of the same movement, go for it. I have no issues with using a variation on a theme. A dumbbell bench and a Hammer Strength bench are both going to work the horizontal pressing muscles after all, which is all you’re really after.

This is also worth remembering if you train in a busy gym — sometimes the equipment you plan on using is not available so find a variation of the exercise on a station that is free.

[tommygunz90]

It'd probably be best to stay away from squatting and deadlifts on the same day so you could use those on an a/b format. A- deadlifts and leg press, B- Squat and rack pulls. Also when I was doing the four day split my partner felt benching twice a week on flat bench didn't allow him enough time to recover. I found the 4 day split just a little to hectic for me so i decided to do 7 workouts in 2 weeks. mon,wed,fri,sun,tue,thur,sat.
It worked well having a rest day after every workout.

[D-RAS03]

Thanks Daniel. Guess I should of looked in the faqs.

[Daniel Roberts]

Thanks Daniel. Guess I should of looked in the faqs.

No worries, good luck. Tommygunz makes a good point too.

[Spartian]

It'd probably be best to stay away from squatting and deadlifts on the same day so you could use those on an a/b format. A- deadlifts and leg press, B- Squat and rack pulls. Also when I was doing the four day split my partner felt benching twice a week on flat bench didn't allow him enough time to recover. I found the 4 day split just a little to hectic for me so i decided to do 7 workouts in 2 weeks. mon,wed,fri,sun,tue,thur,sat.
It worked well having a rest day after every workout.

This works well. I did this, helps alot!