Ben Pakulski Presents…

H.T.S Training

Hypertrophy
Tension
Strength

www.mi40nation.com 1
 H.T.S%Training

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.

www.mi40nation.com 2
 H.T.S%Training

Schedule

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

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

A.M: Quads
Week 2 Back / Triceps Chest / Biceps Off or Cardio Arms Chest / Delts Back
P.M: Hams

www.mi40nation.com 3
 H.T.S%Training
Week 2

Day 8 - Back / Triceps Approx. Workout Time: 54 mins

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

A1 Wide-Grip Lat Pulldowns, Overhand-Grip 4 10-12 + 2 drops last set 3-0-1-2 60

A2 Seated Cable Rows, Neutral-Grip 4 10-12 3-0-1-1 60

12,10,8,6,
B1 Standing, One-Arm Hammer / Machine Rows 5 3-1-1-0 60
6

C1 Close-Grip BB Bench Press 4 6-8 3-0-1-0 30

C2 60º Inc. BB / E.Z Bar Overhead Tricep Extensions 4 8-12 3-0-1-1 60

D1 60º Prone Inc. DB Shrugs 3 8-10 2-0-1-3 10

60º Inc. DB Tricep Extensions (neutral-grip,

D2 3 8-12 3-1-1-0 10
pronate at top)

Dual Rope Tricep Pushdowns / Pressdowns,

D3 3 12-15 3-0-1-0 45
Neutral-Grip (elbows beside hips)

www.mi40nation.com 4
 H.T.S%Training
Week 2

Day 9 - Chest / Biceps Approx. Workout Time: 47 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
* One drop on last
A1 Machine / Hammer-Strength Chest Press 5 8-12 4-0-1-1 75
set

B1 15º Inc. DB Press 4 6-8 3-0-1-0 15

B2 15º Inc. DB Flyes 4 8-12 3-1-1-0 60

Decline Cable Flyes / Crossovers (hands to

C1 4 10-12 3-0-1-2 45
thighs at the bottom)

* One drop on last

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

D1 Inc. DB Hammer Curls 3 8-10 3-1-1-0 15

D2 DB Curls (Standing, Supinating) 3 8-12 3-0-1-1 15

Low Cable Bicep Curls facing apparatus (straight

D3 3 12-15 3-0-1-0 90
or cambered bar)

www.mi40nation.com 5
 H.T.S%Training
Week 2

Day 11 A.M - Quads Approx. Workout Time: 44 mins

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

A1 BB Quad Squats (heels elevated) 6 6-8 4-1-1-0 90

B1 Leg Extensions 4 10-12 + NOS (Last Set) 3-0-1-2 60

+ 2 drops last 2
C1 Leg Press - feet low (Quad Emphasis) - banded 6 8-12 3-1-1-0 15
sets

Bottom 1/2 Reps

C2 DB Quad Squats (heels elevated) 6 12-20 2-0-1-0 75
Only

www.mi40nation.com 6
 H.T.S%Training
Week 2

Day 11 P.M - Hams / Calves Approx. Workout Time: 56 mins

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

A1 Lying Leg Curls, Body Extended (hips up) 5 6-8 + 1 drop on last set 3-0-1-2 45

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

B1 Stiff-Leg Deadlifts 4 10-12 + 1 drop on last set 3-1-1-0 45

B2 Seated Calf Raises 4 12-15 2-2-1-2 45

C1 Seated Leg Curls 4 4-6 4-2-1-0 15

C2 45º Back Extensions (Glute/Ham Emphasis) 4 10-12 3-0-1-1 15

C3 BB Walking Lunges (Glute/Ham Emphasis) 4 8-12 2-0-1-0 75

D1 Horizontal / Leg Press Calf Press 3 8-10 + 2 drops all sets 3-1-1-1 60

www.mi40nation.com 7
 H.T.S%Training
Week 2

Day 12 - Arms Approx. Workout Time: 62 mins

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

A1 One-Arm DB Preacher Curls 5 6-8 3-0-1-2 45

One-Arm Tricep Pushdowns / Pressdowns,

A2 5 6-8 3-0-1-2 45
Overhand-Grip

B1 Standing DB Curls 5 10-12 + NOS (Last Set) 3-0-1-1 60

Standing Overhead Cable / Rope Extensions

B2 5 8-10 + NOS (Last Set) 4-1-1-0 60
(facing away from apparatus)

Inc. / Low Cable Bicep Curls facing away from

C1 3 8-10 3-1-1-0 15
apparatus

C2 Lying DB Tricep Extensions 3 10-12 3-1-1-0 45

C3 Lateral Cable Bicep Curls 3 10-12 4-0-1-0 15

Rope Tricep Pushdowns / Pressdowns with

C4 3 12-15 3-0-1-0 45
Intensifier, Neutral-Grip (pronate at the bottom)

www.mi40nation.com 8
 H.T.S%Training
Week 2

Day 13 - Chest / Delts Approx. Workout Time: 57 mins

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

B1 BB Bench Press 5 6-8 + 1 drop set 4-0-1-0 15

B2 15º Inc. DB Flyes 5 10-12 3-2-1-0 75

C1 75º Inc. Prone Supported DB Lateral Raises 5 10-12 3-0-1-2 45

D1 (Seated) DB Arnold Press 4 6-8 4-0-1-0 15

D2 Bent DB Lateral Raises 4 10-12 3-0-1-0 60

E1 Cable Lateral Raises 4 8-12 + 2 drops last set 3-0-1-2 45

www.mi40nation.com 9
 H.T.S%Training
Week 2

Day 14 - Back Approx. Workout Time: 50 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Sets 1 & 2,
A1 (One-Arm) High Pulley Rows 3 10-12 Progressive 3-0-1-2 45
Resistance Sets

B1 Seated Cable Rows, Neutral-Grip 4 6-8 5-0-X-0 15

B2 Standing, Supported, High Pulley Pull-Aparts 4 8-10 3-0-1-1 75

8,6,4,8,6,
C1 One-Arm DB Rows 6 4-0-1-0 60
4

D1 Wide-Grip Lat Pulldowns, Overhand-Grip 3 10-12 3-0-1-1 60

Neutral-Grip Lat Pulldowns with Slight Backwards

E1 4 8-12 4-0-1-0 15
Lean (around 30º, leaning from hips)

E2 Reverse-Grip Lat Pulldowns (sitting vertically) 4 8-12 3-0-1-0 90

www.mi40nation.com 10