Results 1 to 6 of 6

Thread: After a Year of HCT 12!

  1. #1
    Wannabebig Member
    Join Date
    Jun 2012
    Posts
    10

    After a Year of HCT 12! Time to move on!

    Just finished a year with HCT 12 , Loved it!!
    good and consistent size and strength gains.
    Im getting kinda bored with the routine and wanting to change it up a bit for a little bit more hyperthrophy , So I looked at PHAT by Layne and PHUL By brandon and Lyles Bulking , and came up with this hybrid routine for my own needs - 1 Day upper power 1 day lower power
    1 Day upper hyper 1 day lower hyper

    Here the plan , tell me what ya think fellas?

    Upper Power
    sets target

    Military Press - 3x 5
    Dips - 3x 6
    Flat/Incline Bench - 3x 5
    Weighted Pull-ups - 3x 6
    One Handed Row - 3x 6

    Lower Powersets Target


    Squat - 3x 5
    Deadlifts - 3x 5
    Calves - 4x 8-12
    Biceps - 4x 6
    Abs - 4x 8-12



    Upper Hyper Sets Target

    Millitary Press - 4x 8-10
    Dips - 4x 8-10
    Flat/Incline Bench - 4x 8-10
    Pull Ups - 4x 8-10
    Cable Pully 4x - 8-10
    Lying Rear Delt Raise - 4x 8-10


    Lower Hyper Sets Target

    Back/Front Squat - 4x 8-10
    Deadlift - 4x 8-10
    Calves - 4x 8-12
    Biceps - 4x 8-10
    Abs - 4x 8-12
    Last edited by Airburn; 03-29-2013 at 11:54 AM.

  2. #2
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,661
    You didn't mention days of the week?


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  3. #3
    Wannabebig Member
    Join Date
    Jun 2012
    Posts
    10
    sorry your right

    days-
    Sunday , Monday
    Thursday , Friday

    More info and exp -
    Lifting for a year and a half

    Height - 6'2
    Bodyweight weight - 218
    BF - 15

    Squat - 310x6
    DL - 375x6
    Bench - 270x6

    Diet - 4750 cals
    215 protein
    Last edited by Airburn; 03-29-2013 at 10:11 PM.

  4. #4
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,661
    Ok, well, I see no problem per se with that routine. I suggest you drop the reps a bit on your "power" days. It also looks like you are placing an emphasis on overhead pressing. Is there any particular reason for that?


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  5. #5
    Wannabebig Member
    Join Date
    Jun 2012
    Posts
    10
    Quote Originally Posted by chris mason View Post
    Ok, well, I see no problem per se with that routine. I suggest you drop the reps a bit on your "power" days. It also looks like you are placing an emphasis on overhead pressing. Is there any particular reason for that?
    Yeah , My shoulders are lacking compared to chest so I want to bring them out a bit
    Thanks for the advice I will drop it to 3-4 reps

  6. #6
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,661
    Quote Originally Posted by Airburn View Post
    Yeah , My shoulders are lacking compared to chest so I want to bring them out a bit
    Thanks for the advice I will drop it to 3-4 reps
    Ok, sounds good.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

Similar Threads

  1. Progress at 1 year....2 year pics coming soon
    By skakid613 in forum Members' Pics and Videos
    Replies: 11
    Last Post: 05-13-2008, 01:06 PM
  2. New year, New Car
    By Unreal in forum General Chat
    Replies: 45
    Last Post: 03-29-2006, 06:36 AM
  3. Replies: 6
    Last Post: 12-25-2003, 01:06 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •