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 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35

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

A.M: Deadlifts A.M: Back

Week 5 Back / Triceps Quads / Biceps Chest / Delts Arms Legs
P.M: Hams/Calves P.M: Back

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Week 5

Day 29 - Back / Triceps Approx. Workout Time: 73 mins

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

A1 Wide-Grip Pull-Ups 6 3-5 4-1-X-0 60

A2 Bent BB Row, Reverse-Grip 6 6-8 3-1-1-0 60

B1 One-Arm Hammer / Machine Rows 4 8-10 + 2 drops last set 3-0-1-1 45

One-Arm Rope Tricep Pushdowns / Pressdowns,

B2 4 6-8 + 2 drops last set 3-0-1-2 45
Neutral-Grip

C1 Close-Grip BB Bench Press (Banded) 4 6-8 4-0-X-0 15

C2 High Pulley Pull-Apart 4 10-12 3-0-1-1 15

C3 60º Prone Dumbbell Retractions 4 10-12 2-0-1-3 60

Overhead Cable / Rope Extensions (facing away

D1 3 8-10 3-1-1-0 15
from apparatus)

D2 Lying DB Tricep Extensions 3 8-12 3-0-1-0 15

Rope Tricep Pushdowns / Pressdowns, Neutral-

BPak Strip Sets
D3 Grip (lean forward 30º, upper-arm perpendicular 3 8-12 3-0-1-0 75
(Last Set)
to floor)

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Week 5

Day 30 - Quads / Biceps Approx. Workout Time: 68 mins

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

A1 Leg Extensions 5 10-12 3-0-1-2 60

A2 Safety Bar Squats 5 8-10 4-1-1-0 60

B1 BB Reverse Lunges (all one side, then the other) 4 10-12 4-0-1-0 30

C1 Leg Press - feet low (Quad Emphasis) 3 8 CS-6 Sets 3-0-1-0 75

D1 DB Quad Squats (bottom 1/2 reps only) 2 15-20 3-0-1-0 60

E1 Machine Preacher Curls 4 6-8 3-1-1-0 60

F1 DB Curls, Supinating 4 10-12 + 1 drop last 2 sets 3-0-1-1 60

Seated Inc. / Low Cable Bicep Curls facing away

G1 4 8-12 + NOS-X (Last Set) 3-0-1-0 60
from apparatus

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Week 5

Day 31 AM - Deadlifts Approx. Workout Time: 25 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Snatch-Grip Deficit Deadlifts standing on 2-3"
A1 3 6-10 5-0-1-0 90
platform

Deadlifts (Bent-knee) - reset at the bottom of 7,5,5,3,3,

B1 6 3-1-X-0 120
each rep 3

Wide / Sumo-Stance Deadlifts - feet 2-3" outside

C1 3 10-12 3-0-1-0 60
of shoulders

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Week 5

Day 31 PM - Hams / Calves Approx. Workout Time: 76 mins

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

A1 Single-Leg Standing Leg Curls (toes pointed)* 5 4-6 3-0-1-1 45

A2 Standing Calf Raises 5 8-10 3-1-1-2 45

B1 Single-Leg Seated Leg Curls (dorsiflexed) 5 6-8 + NOS (Last Set) 3-2-1-0 60

B2 45º Back Extensions (Glute/Ham Emphasis) 5 10-12 3-0-1-1 60

C1 Romanian Deadlifts 4 10-12 + NOS (Last Set) 3-1-1-0 15

C2 Weighted Glute Bridges / Hip Thrusts 4 8-12 2-0-1-2 75

+ 2 drops last 2
D1 Seated Calf Raises 5 10-12 2-1-1-2 15
sets

D2 DB Walking Lunges (Glute/Ham Emphasis) 5 10-15 2-0-1-0 60

* Extend last set by leaning forward at hips and pulling toes back into dorsiflexion after reaching failure.

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Week 5

Day 32 - Chest / Delts Approx. Workout Time: 73 mins

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

A1 30º Inc. DB Press (banded) 4 8-12 3-1-X-0 60

B1 BB Bench Press 5 8-10 CS-6 Sets 4-0-1-0 75

C1 Plyo Pushups (add bands if necessary) 4 10-15 2-0-X-0 30

C2 15º Dec. DB Flyes 4 10-12 + NOS-X (Last Set) 3-1-1-0 60

D1 Side-Leaning One-Arm DB Lateral Raises 4 8-10 3-0-1-1 30

D2 Bent DB Lateral Raises 4 10-12 3-0-1-1 30

E1 DB Overhead Press, Seated 4 6-8 4-0-1-0 15

E2 75º Inc. Prone Supported DB Lateral Raises 4 8-12 3-0-1-0 15

BPak Strip Sets

E3 Cable Lateral Raises* 4 10-12 3-0-1-1 60
(Last Set)

* During the Bpak Strip-Sets, if close to the bottom of the weight stack, use a 10 second "rest-pause" scheme to get a total of 4 "drops"

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Week 5

Day 33 - Arms Approx. Workout Time: 88 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
One-Arm DB Preacher Curls (upper-arm 90º to
A1 5 6-8 3-0-1-1 60
floor)

One-Arm Rope Tricep Pushdowns / Pressdowns,

A2 5 6-8 3-0-1-2 60
Neutral-Grip (elbow behind torso)

Overhead Cable / Rope Extensions (facing away

B1 5 8-10 3-1-1-0 45
from apparatus)

B2 45º Inc. DB Curls 5 8-10 3-1-1-0 45

C1 BB Curls 4 8-12 + NOS (Last Set) 3-0-1-0 60

D1 California Press 4 10-12 + NOS (Last Set) 3-1-1-0 60

E1 30º Prone Inc. DB Bicep / Spider Curls 4 10-12 3-0-1-1 15

E2 30º Inc. DB Tricep Extensions 4 8-12 3-0-1-0 60

Low Cable Bicep Curls facing apparatus - max BPak Strip Sets (All
F1 2 8-12 3-0-1-1 15
supination Sets)

Rope Tricep Pushdowns / Pressdowns, Neutral- BPak Strip Sets (All

F2 2 8-12 3-0-1-0 60
Grip (upper-arm 90º to floor) Sets)

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Week 5

Day 34 AM - Back Approx. Workout Time: 54 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Progressive
A1 Seated Cable Rows, Neutral-Grip 3 10-12 Tension Sets, All 3-0-1-2 60
Sets
Rack Deadlifts (pins below knees, keep
B1 6 6-8 3-1-1-0 60
lats/rhomboids contracted)

Neutral-Grip Lat Pulldowns with Slight Backwards

B2 6 6-8 4-1-X-0 60
Lean (about 30º)

C1 Wide-Grip Pull-Ups 6 3-5 5-0-X-0 90

D1 One-Arm Standing Hammer Rows 5 6-10 4-0-1-0 15

Standing Supported High Pulley Pull Apart (cable

D2 5 10-12 3-0-1-1 60
at chin height, pull to forehead)

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Week 5

Day 34 PM - Back Approx. Workout Time: 62 mins

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

A1 High Pulley Lateral Adduction 4 10-12 3-0-1-2 45

45º Bent-Over, High Cable, Cable Pullovers with 2

B1 4 10-12 3-0-1-1 45
ropes

C1 Seated Cable Rows, Neutral-Grip 5 8-10 3-1-1-1 60

C2 Reverse-Grip Hammer Lat Pulldowns 5 8-12 + NOS-X (Last Set) 3-0-X-0 60

E1 Prone Supported ‘T-Bar’ Rows 4 8-10 3-1-1-0 15

E2 Standing DB Shrugs 4 8-10 2-0-1-3 60

F1 One-Arm DB Rows 4 8-12 + NOS (Last Set) 3-0-1-0 60

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Week 5

Day 35 - Legs Approx. Workout Time: 54 mins

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

A1 Leg Extensions (top 3/4 only) 4 12-15 2-0-1-3 60

Lying Leg Curls, Body Extended (dorsiflex on

A2 4 4-6 3-0-1-2 60
concentric, plantarflex on eccentric)

8,6,4,8,6,
B1 Safety Bar Squat 6 4-0-X-0 60
4

8,8,6,6,4,
B2 Seated Leg Curls (dorsiflexed) 6 4-1-X-0 60
4

C1 Leg Press - feet low (Quad Emphasis) 4 8-12 3-0-1-0 15

C2 Leg Press - feet high and wide (toes out) 4 10-12 3-1-1-0 15

C3 DB Walking Lunges 4 10-15 2-0-1-0 15

C4 DB Quad Squats (heels up, bottom 3/4 only) 4 12-15 3-0-1-0 90

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