I’m trying to add as much mass as possible over the summer and have decided that HCT-12 will be a great program for me! I’ve set out all the exercises and just want to check if you guys think its a good all round program, and that i have set it up ok!
General stats… 190lb 16% BF lifted for a year.
My choice. (note i swapped vertical and hip dominant around because i thought it would be too much to include bench then shoulders - and squat then deads. I didnt want to exclude these exercises from my program because they are such effective exercises)
Program System: ABA
Workout Program A
Barbell Bent-Over Row - 5 sets of 6
2 Warm up. 2 Working. 1 Cluster (Either same weight as â??workingâ?? or increase) 6+2+2+2. 30 seconds rest between clusters.
Barbell Bench Press - 5 sets of 6
2 Warm up. 2 Working. 1 Cluster (Either same weight as â??workingâ?? or increase) 6+2+2+2. 30 seconds rest between clusters.
Deadlift - 4 sets of 5
1 Warm up. 2 Working. 1 Cluster (Either same weight as â??workingâ?? or increase) 5+2+2+2. 30 seconds rest between clusters.
Close Grip Bench Press - 3 sets of 6
1 Warm up. 1 Working. 1 Cluster (Either same weight as â??workingâ?? or increase) 6+2+2+2. 30 seconds rest between clusters.
Triceps Dips - 5 sets of 6
Superset with…
Pull Ups - 5 sets of 6
Workout Program B
Barbell Squat - 5 sets of 6
2 Warm up. 2 Working. 1 Cluster (Either same weight as â??workingâ?? or increase) 6+2+2+2. 30 seconds rest between clusters.
Bar Military Press - 5 sets of 6
2 Warm up. 2 Working. 1 Cluster (Either same weight as â??workingâ?? or increase) 6+2+2+2. 30 seconds rest between clusters.
Machine Leg Press - 5 sets of 12
Standard Lift
Chinup - 5 sets of 8
Standard Lift
Standing Bar Curl - 4 sets of 6
3 Working. 1 Cluster (Either same weight as â??workingâ?? or increase) 6+2+2+2. 30 seconds rest between clusters.
Spider Curls - 3 sets of 10
Standard lift
Hanging Leg Raise - 4 sets of Failure
Standard Lift
Thanks in advance for all help, every comment is valuable! - If you think anything is stupid PLEASE just say instead of posting stupid comments, i 'm NOT an expert at this and i want you advice! - I have tried to follow a good program because of this!
If you have used this program feel free to let me know what you thought/ results! - Also feel free to ask any questions.
Thanks again for reading!