Gymscore · Program schedule
Hypertrophy-Specific Training (HST): Program schedule
Hypertrophy-Specific Training organizes full-body work into rep blocks rather than keeping one rep range for the entire plan. Gymscore’s saved adaptation moves from higher to lower rep targets while keeping a repeated exercise menu.
Who this template suits
A lifter who likes full-body sessions and wants to plan working loads across clearly labeled rep blocks.
When to choose another option
You prefer choosing every session’s load spontaneously, or you do not want to track separate reference weights for different rep targets.
Template length
8 weeks
The saved version runs three sessions per week for eight weeks. It contains two-week blocks labeled 15s, 10s, 5s and post-5s.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
- leg curl machine
- leg extension machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. 15s Block · weeks 1–2
15s Block
Full Body (15s) · Full Body — All Major Muscle Groups
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 15 | 90s |
| Leg Curl | 1 | 15 | 60s |
| Bench Press | 2 | 15 | 90s |
| Barbell Row | 2 | 15 | 90s |
| Dumbbell Shoulder Press | 1 | 15 | 60s |
| Barbell Curl | 1 | 15 | 60s |
| Skull Crusher | 1 | 15 | 60s |
| Standing Calf Raise | 2 | 15 | 60s |
Full Body (15s) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 15 | 90s |
| Leg Curl | 1 | 15 | 60s |
| Bench Press | 2 | 15 | 90s |
| Barbell Row | 2 | 15 | 90s |
| Dumbbell Shoulder Press | 1 | 15 | 60s |
| Barbell Curl | 1 | 15 | 60s |
| Skull Crusher | 1 | 15 | 60s |
| Standing Calf Raise | 2 | 15 | 60s |
Full Body (15s) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 15 | 90s |
| Leg Curl | 1 | 15 | 60s |
| Bench Press | 2 | 15 | 90s |
| Barbell Row | 2 | 15 | 90s |
| Dumbbell Shoulder Press | 1 | 15 | 60s |
| Barbell Curl | 1 | 15 | 60s |
| Skull Crusher | 1 | 15 | 60s |
| Standing Calf Raise | 2 | 15 | 60s |
2. 10s Block · weeks 3–4
10s Block
Full Body (10s) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 10 | 2 min |
| Leg Curl | 1 | 10 | 90s |
| Bench Press | 2 | 10 | 2 min |
| Barbell Row | 2 | 10 | 90s |
| Dumbbell Shoulder Press | 1 | 10 | 90s |
| Barbell Curl | 1 | 10 | 60s |
| Skull Crusher | 1 | 10 | 60s |
| Standing Calf Raise | 2 | 10 | 60s |
Full Body (10s) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 10 | 2 min |
| Leg Curl | 1 | 10 | 90s |
| Bench Press | 2 | 10 | 2 min |
| Barbell Row | 2 | 10 | 90s |
| Dumbbell Shoulder Press | 1 | 10 | 90s |
| Barbell Curl | 1 | 10 | 60s |
| Skull Crusher | 1 | 10 | 60s |
| Standing Calf Raise | 2 | 10 | 60s |
Full Body (10s) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 10 | 2 min |
| Leg Curl | 1 | 10 | 90s |
| Bench Press | 2 | 10 | 2 min |
| Barbell Row | 2 | 10 | 90s |
| Dumbbell Shoulder Press | 1 | 10 | 90s |
| Barbell Curl | 1 | 10 | 60s |
| Skull Crusher | 1 | 10 | 60s |
| Standing Calf Raise | 2 | 10 | 60s |
3. 5s Block · weeks 5–6
5s Block
Full Body (5s) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 5 | 2 min |
| Leg Curl | 2 | 5 | 90s |
| Bench Press | 2 | 5 | 2 min |
| Barbell Row | 2 | 5 | 2 min |
| Dumbbell Shoulder Press | 2 | 5 | 90s |
| Barbell Curl | 2 | 5 | 60s |
| Skull Crusher | 2 | 5 | 60s |
| Standing Calf Raise | 2 | 5 | 60s |
Full Body (5s) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 5 | 2 min |
| Leg Curl | 2 | 5 | 90s |
| Bench Press | 2 | 5 | 2 min |
| Barbell Row | 2 | 5 | 2 min |
| Dumbbell Shoulder Press | 2 | 5 | 90s |
| Barbell Curl | 2 | 5 | 60s |
| Skull Crusher | 2 | 5 | 60s |
| Standing Calf Raise | 2 | 5 | 60s |
Full Body (5s) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 5 | 2 min |
| Leg Curl | 2 | 5 | 90s |
| Bench Press | 2 | 5 | 2 min |
| Barbell Row | 2 | 5 | 2 min |
| Dumbbell Shoulder Press | 2 | 5 | 90s |
| Barbell Curl | 2 | 5 | 60s |
| Skull Crusher | 2 | 5 | 60s |
| Standing Calf Raise | 2 | 5 | 60s |
4. Post-5s / Negatives Block · weeks 7–8
Post-5s Block
Full Body (5s Extended) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 5 | 2 min |
| Leg Curl | 2 | 5 | 90s |
| Bench Press | 2 | 5 | 2 min |
| Barbell Row | 2 | 5 | 2 min |
| Dumbbell Shoulder Press | 2 | 5 | 90s |
| Barbell Curl | 2 | 5 | 60s |
| Skull Crusher | 2 | 5 | 60s |
| Standing Calf Raise | 2 | 5 | 60s |
Full Body (5s Extended) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 5 | 2 min |
| Leg Curl | 2 | 5 | 90s |
| Bench Press | 2 | 5 | 2 min |
| Barbell Row | 2 | 5 | 2 min |
| Dumbbell Shoulder Press | 2 | 5 | 90s |
| Barbell Curl | 2 | 5 | 60s |
| Skull Crusher | 2 | 5 | 60s |
| Standing Calf Raise | 2 | 5 | 60s |
Full Body (5s Extended) · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 5 | 2 min |
| Leg Curl | 2 | 5 | 90s |
| Bench Press | 2 | 5 | 2 min |
| Barbell Row | 2 | 5 | 2 min |
| Dumbbell Shoulder Press | 2 | 5 | 90s |
| Barbell Curl | 2 | 5 | 60s |
| Skull Crusher | 2 | 5 | 60s |
| Standing Calf Raise | 2 | 5 | 60s |
Questions answered
What rep blocks are included?
The saved adaptation has 15s, 10s, 5s and post-5s blocks, each lasting two weeks.
How many weekly sessions are stored?
Three full-body sessions per week across eight weeks.
Does a planned break guarantee better growth afterward?
No such guarantee is made here. A break appears in the stored method, but its effect cannot be predicted from a template alone.