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Thread: My HTC-12 Template

  1. #1
    Wannabebig Member
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    Jun 2010
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    22

    My HCT-12 Template

    Ramp up to 6RM+2+2+2 cluster/rest-pause

    A1: Monday
    Flat Bench Press
    One-Arm DB Row
    Pull-ups
    Seated DB Press
    Dips

    B1: Wednesday
    Squat
    Seated Leg Curl
    Standing Calf Raise
    Barbell Curl
    Cable Rope Crunch

    A2: Friday
    Incline DB Press
    Barbell Row
    Pulldown
    Military Press
    Close-Grip Bench Press

    B2: Saturday
    Deadlift
    Leg Press
    Seated Calf Raise
    Alternate DB Curl
    Leg Raises

    Well, what do you think? Also, any reason why vertical+horizontal pulling is placed before both pushing movements? I would think doing chest, and then delts right after would affect delt strength.
    Last edited by Xaevin; 01-19-2012 at 05:40 PM.

  2. #2
    Wannabebig Member
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    Jun 2010
    Posts
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    -Bump- Anyone?

  3. #3
    House Lannister
    Join Date
    Feb 2010
    Posts
    5,282
    Quote Originally Posted by Xaevin View Post
    Ramp up to 6RM+2+2+2 cluster/rest-pause

    A1: Monday
    Flat Bench Press
    Seated DB Press
    One-Arm DB Row
    Pull-ups
    Dips

    B1: Wednesday
    Squat
    Seated Leg Curl [GHR or Barbell Hip Thrust if you can]
    Standing Calf Raise
    Barbell Curl
    Cable Rope Crunch

    A2: Friday
    Incline DB Press
    Barbell Row
    Military Press
    Pulldown
    Close-Grip Bench Press

    B2: Saturday
    Deadlift
    Leg Press
    Seated Calf Raise
    Alternate DB Curl
    Leg Raises

    Well, what do you think? Also, any reason why vertical+horizontal pulling is placed before both pushing movements? I would think doing chest, and then delts right after would affect delt strength.
    Looks fine. I moved around your shoulder pressing, but you'll have to see how it goes for you. I have issues with pressing stability after doing a vertical pull.

  4. #4
    Wannabebig Member
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    Jun 2010
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    Thanks, I thought it would be more of a personal preference. I'll change the order around each week(putting horizontal pulling before horizontal press, etc.) and see how it affects performance and how it feels.

  5. #5
    Senior Member the pope's Avatar
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    looks good looks a lot like my own template

  6. #6
    Wannabebig Member
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    Jun 2010
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    One more question lol about One-Arm DB Rows. Would you do your right side first for 6 reps and then clusters, and then do the same for left side OR do right side for 6 reps, left side for 6 reps, then back to cluster for right side and then finish with clusters for left side?

  7. #7
    Wannabebig Member
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    Bump again, just wanna know opinions on above^

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