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 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

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

A.M: Quads/Hams A.M: Chest

Week 4 Quads Chest / Biceps Back Triceps / Delts Off or Cardio
P.M: Hams/Quads P.M: Chest / Delts

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Week 4

Day 22 - Quads Approx. Workout Time: 46 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Progressive
A1 Leg Extensions 3 10-12 Resistance Sets 3-0-1-3 75
(All Sets)
BB Quad Squats (heels elevated, initiate with
B1 4 8-10 3-2-1-0 75
knees)

C1 Hack Squats (Quad Emphasis) 4 8-12 + NOS (Last Set) 3-0-1-0 60

D1 Leg Press - feet low (Quad Emphasis) - banded 5 8-10 4-0-1-0 15

D2 DB Quad Squats (bottom 3/4 reps only) 5 12-20 2-0-1-0 75

E1 Leg Press - feet low (Quad Emphasis) 1 CS-6 Sets 3-0-1-0

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Week 4

Day 23 - Chest / Biceps Approx. Workout Time: 51 mins

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

A1 Dec. Machine / Hammer-Strength Chest Press 4 6-10 + 2 drops last set 3-0-1-1 60

Low Cable Fly (cables hip height, bring hands

A2 4 10-12 CS-6 Sets 3-0-1-1 60
level with chin at the top)

B1 BB Bench Press 4 6-8 3-0-1-0 75

C1 30º Inc. DB Flyes 4 8-12 3-1-1-0 45

C2 Lateral Cable Bicep Curls 4 10-12 3-0-1-1 45

D1 Narrow Reverse-Grip E.Z Bar Curls (top 1/2 only) 3 6-8 3-0-1-0 10

Shoulder-Width-Grip Reverse-Grip E.Z Bar Curls

D2 3 6-8 3-0-1-0 10
(bottom 1/2 only)

Inc. / Low Cable Bicep Curls facing away from

D3 3 8-12 3-1-1-1 90
apparatus (Seated)

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Week 4

Day 24 - Back Approx. Workout Time: 58 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Progressive
A1 Reverse-Grip Hammer / Machine Rows 6 10-12 Resistance Sets, 3-1-1-2 60
Sets 1 & 2

B1 Neutral-Grip Lat Pulldowns 4 6-8 + 2 drops last set 4-1-1-0 15

B2 Seated Cable Rows, Neutral-Grip 4 8-10 + 2 drops last set 3-1-1-1 75

Reverse-Grip Lat Pulldowns with Slight

C1 4 8-12 3-0-1-1 15
Backwards Lean (approx. 30º)

C2 High Pulley Pull Apart 4 8-12 3-0-1-1 60

D1 Prone Supported ‘T-Bar’ Rows 4 10-12 + NOS-X (Last Set) 3-0-1-0 60

E1 One-Arm DB Rows (no rest between arms) 3 8-12 3-0-1-0 0

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Week 4

Day 25 - Triceps / Delts Approx. Workout Time: 61 mins

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

A1 Cable-Cross Tricep Extensions 5 6-8 3-0-1-2 45

A2 Cable Lateral Raises 5 10-12 3-0-1-2 45

B1 California Press 4 8-10 3-1-1-0 45

B2 30º Inc. Prone Supported DB Lateral Raises 4 10-12 1 drop last 2 sets 3-0-1-0 45

Overhead Cable / Rope Extensions (facing away

C1 4 8-12 3-1-1-0 15
from apparatus)

C2 Lying DB Tricep Extensions 4 8-12 + NOS (Last Set) 3-1-1-0 45

C3 75º Inc. Prone Supported DB Lateral Raises 4 10-12 3-0-1-1 15

C4 DB Overhead Press (seated) 4 12-15 + NOS (Last Set) 3-0-1-0 45

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Week 4

Day 26 A.M - Quads / Hams Approx. Workout Time: 54 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Single-Leg, Leg Press - foot low (Quad
A1 4 12-15 3-1-1-0 0
Emphasis)

* Cluster Sets Last

B1 BB Back Squats 6 6 4-0-1-0 120
Set

DB Quad Squats (heels elevated, bottom 1/2 reps

C1 4 12-20 3-0-1-0 45
only)

D1 Single-Leg, Lying Leg Curls, Body Extended 6 4-6 4-0-1-0 75

E1 Romanian Deadlifts (reverse-banded) 4 10-12 3-1-1-0 15

E2 DB Walking Lunges (Quad Emphasis) 4 15 2-0-1-0 60

* Use the same weight as you did for set 5, but perform 3 reps, rest 10-15 seconds and repeat twice more for a total of 9 reps

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Week 4

Day 26 - PM - Hams / Quads Approx. Workout Time: 63 mins

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

A1 Lying Leg Curls, Body Extended 4 6-8 + 2 drops last set 3-0-1-1 90

BPak Strip Sets

B1 Seated Leg Curls 5 4-6 4-2-X-0 75
(Last Set)

Glute/Ham Raises (or 45º Back Extensions with

C1 4 10-12 3-1-1-1 45
Glute/Ham Emphasis)

C2 Step-Ups (all one side, then the other) 4 12-15 2-0-1-0 45

D1 BB Back Squats 4 8-10 3-0-1-0 15

D2 Leg Press - feet low (Quad Emphasis) 4 8-10 3-0-1-0 15

D3 Leg Press - feet high & wide (toes out) 4 8-12 3-1-1-0 15

BPak Strip Sets

D4 Leg Extensions 4 10-12 3-0-1-1 120
(Last Set)

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Week 4

Day 28 AM - Chest Approx. Workout Time: 37 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Progressive
8,6,4,8,6,
A1 BB Bench Press 7 Resistance Sets, 3-0-X-1 90
4,4
Sets 1 & 2

B1 Dec. Machine / Hammer-Strength Chest Press 4 8-10 3-0-X-0 60

B2 15º DB Flyes 4 10-12 3-2-1-0 60

C1 Flat DB Chest Press with Internal Rotation 3 8-12 4-0-1-0 30

C2 Plyo Pushups 3 AMAP Minimum 6 reps 2-0-X-0 60

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Week 4

Day 28 PM - Chest / Delts Approx. Workout Time: 49 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 4 8-12 + 1 drop last set 3-0-1-1 60
thighs at the bottom)

B1 Inc. BB Bench Press 5 8-12 + NOS (Last Set) 3-1-1-0 60

C1 DB Flyes 4 10-12 3-1-1-0 15

C2 Inc. DB Press-Flye (same weight as C1) 4 8-12 3-1-1-0 60

D1 75º Inc. Prone Supported DB Lateral Raises 4 8-10 3-0-1-0 15

D2 Cable Lateral Raises (cables set at wrist height) 4 8-12 3-0-1-2 15

D3 Bent Cable Lateral Raises 4 10-15 3-0-1-1 60

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