Ben Pakulski Presents…

H.T.S Training

Hypertrophy
Tension
Strength

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Legal Disclaimer

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with
the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to
obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to
accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Pakulski Fitness International, there are risks of injury or illness which can occur
because of your use of the aforementioned information, and you expressly assume such risks and waive, relinquish and release any claim which you may have against
Pakulski Fitness International, or its affiliates, as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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Schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

(e.g; Mon) (e.g; Tue) (e.g; Wed) (e.g; Thur) (e.g; Fri) (e.g; Sat) (e.g; Sun)

A.M: Chest
Week 1 Chest / Delts Quads / Calves Off or Cardio Back Hams / Calves Off or Cardio
P.M: Arms

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Week 1

Day 1 - Chest & Delts Approx. Workout Time: 58 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Horizontal Cable Flyes / Crossovers (hands to
A1 4 10-12 3-0-1-2 60
chin-height at the top)

B1 BB Bench Press 5 8-10 4-0-1-0 75

C1 Dec. Machine / Hammer-Strength Chest Press 5 10-12 3-0-1-1 60

D1 75º Inc. Prone Supported DB Lateral Raises 4 10-12 3-0-1-2 45

D2 15º Inc. DB Flyes 4 10-12 3-1-1-0 45

E1 DB Overhead Press (Seated) 4 6-10 3-0-1-0 45

E2 Reverse Pec Flye (for rear delts, not back) 4 10-12 3-0-1-1 45

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Week 1

Day 2 - Quads & Calves Approx. Workout Time: 42 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Leg Extensions 3 10-15 3-0-1-3 75

B1 BB Back Squats 4 8-12 4-1-1-0 45

B2 Seated Calf Raises (toes turned slightly out) 4 10-12 2-2-1-2 45

C1 Hack Squats (Quad Emphasis) 3 10,15,20 3-0-1-0 60

D1 Leg Press - feet midway on platform 4 12-15 3-0-1-0 45

D2 Horizontal / Leg Press Calf Press 4 8-10 3-1-1-1 45

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Week 1

Day 4 - Back Approx. Workout Time: 52 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
45º Bent-Over, High Cable, Cable Pullovers with 2
A1 4 8-12 3-1-1-2 60
ropes

B1 One-Arm DB Rows 4 8-10 3-0-1-2 15

B2 One-Arm DB Rows* 4 6-8 3-1-1-0 75

C1 Bent BB Row (Overhand-Grip) 4 8-12 4-0-1-0 30

C2 Standing DB Shrugs 4 10-12 2-0-1-3 30

D1 Overhand Wide-Grip Lat Pulldowns 4 8-12 3-0-1-2 60

E1 Rope Face Pulls 4 10-12 3-0-1-1 45

* Heavier Weight than B1. Focus on initiation with the lat. Do all one side (B1 & B2), then the other, taking no rest between arms. 75 seconds rest after completion of both sides.

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Week 1

Day 5 A.M - Chest Approx. Workout Time: 36 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Inc. Machine / Hammer-Strength Chest Press 4 8-10 3-1-1-0 60

B1 BB Bench Press 5 4-6 5-1-X-0 15

Horizontal Cable Flyes / Crossovers (hands to

B2 5 8-12 2-0-1-1 90
chin-height at the top)

C1 15º Inc. DB Flyes with Internal Rotation 4 8-12 3-1-1-0 60

15º Inc. DB Press (banded with red bands if you

D1 3 8-12 2-0-X-0 15
have them)

D2 Push-Ups 3 AMAP 2-0-1-0 60

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Week 1

Day 5 P.M - Arms Approx. Workout Time: 53 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 One-Arm Lateral Cable Bicep Curls 4 8-10 3-0-1-2 30

A2 One-Arm Cable-Cross Tricep Extensions 4 6-8 3-0-1-2 30

B1 Zottman Curls 4 10-12 3-1-1-0 45

Standing Overhead Cable / Rope Extensions

B2 4 8-10 3-1-1-0 45
(facing away from apparatus)

C1 Standing, Supinating DB Curls 5 10-12 3-0-1-0 60

D1 Close-Grip BB Bench Press 4 8-12 3-0-1-0 60

E1 Machine Preacher Curls 3 10-12 3-0-1-0 45

E2 Lying DB Tricep Extensions 3 8-12 3-0-1-0 45

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Week 1

Day 6 - Hams / Calves Approx. Workout Time: 45 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Single-Leg Standing Leg Curls 4 6-8 3-0-1-2 60

B1 Romanian Deadlifts 4 8-12 3-1-1-0 45

B2 Standing Calf Raises 4 8-10 2-4-1-0 45

C1 Seated Leg Curls 4 6-8 4-1-1-0 45

C2 45º Back Extensions (Glute/Ham Emphasis) 4 10-12 3-1-1-2 45

D1 BB Lunges (Glute/Ham Emphasis) 3 10-15 2-0-1-0 30

D2 Seated Calf Raises* 3 10-12 2-1-1-2 30

* 1 drop each set - reduce weight by 40-50% and aim for 15-20 reps

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