T Nation

HCT-12 W/O Advice


#1

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!


#2

Looks good, now make sure to really bust your ass and eat right to reap the benefits.


#3

Why change it around? It's a really good program. Just go at it the way it's written and get ready to work hard.