There's a web site devoted specifically to this topic at http://www.hypertrophy-specific.com/hst_index.html. Read the articles on this web site for more detailed information.
In a nutshell, with this routine you workout three times a week. You calculate your 5, 10, and 15 rep maxes. For the first two weeks (or 6 workouts) you do 15 reps using weights based on your 15 rep max. The next 6 workouts you use weights based on your 10 rep max, and the next two weeks you use weights based on your 5 rep max. Then you spend two more weeks continuing with your 5 rep max weights, doing negatives when possible.
For example, for the first two weeks you calculate your 15 rep max. Let's say that number is 200 pounds. This will be the weight you use for the last workout in this 6 workout block. You then use an increment amount to calculate the other five workouts. The increment should be either 20 pounds, 10 pounds, 5 pounds, or possibly even 2.5 or 1.25 pounds, depending on what the lift is. If we're talking benchpress, probably 10 pounds would be a good increment. So, working backwards, your six workouts would use weights of 200 for workout #6, 190 for workout #5, 180 for #4, 170 for #3, 160 for #2, and 150 for #1. All six of these would utilize 15 reps.
You do the same thing for the next 6 workouts that utilize 10 reps, and also the next 6 workouts that utilize 5 reps.
If you want to further customize things, here's an Excel spreadsheet I developed for my own workouts. This prints sideways on a legal size sheet of paper. Here's what the first two weeks look like:
|
- - - MON D A Y - - - |
W E D N E S D A Y |
- - - F R I D A Y - - - |
- - - MON D A Y - - - |
W E D N E S D A Y |
- - - F R I D A Y - - - |
|||||||||
|
Date: |
Date: |
Date: |
Date: |
Date: |
Date: |
|||||||||
|
15 RM |
Increment |
WO #1 |
WO #2 |
WO #3 |
WO #4 |
WO #5 |
WO #6 |
|||||||
|
Reps x Sets |
Weight |
Reps x Sets |
Weight |
Reps x Sets |
Weight |
Reps x Sets |
Weight |
Reps x Sets |
Weight |
Reps x Sets |
Weight |
|||
|
squat |
280 |
20 |
15 x 2 |
180 |
15 x 2 |
200 |
15 x 2 |
220 |
15 x 2 |
240 |
15 x 2 |
260 |
15 x 2 |
280 |
|
deadlift |
330 |
20 |
15 x 2 |
230 |
15 x 2 |
250 |
15 x 2 |
270 |
15 x 2 |
290 |
15 x 2 |
310 |
15 x 2 |
330 |
|
benchpress |
185 |
10 |
15 x 2 |
135 |
15 x 2 |
145 |
15 x 2 |
155 |
15 x 2 |
165 |
15 x 2 |
175 |
15 x 2 |
185 |
|
tbar rowing |
180 |
10 |
15 x 2 |
130 |
15 x 2 |
140 |
15 x 2 |
150 |
15 x 2 |
160 |
15 x 2 |
170 |
15 x 2 |
180 |
|
dumbbell press |
130 |
5 |
15 x 2 |
105 |
15 x 2 |
110 |
15 x 2 |
115 |
15 x 2 |
120 |
15 x 2 |
125 |
15 x 2 |
130 |
|
one arm rowing |
110 |
10 |
15 x 1 |
60 |
15 x 1 |
70 |
15 x 1 |
80 |
15 x 1 |
90 |
15 x 1 |
100 |
15 x 1 |
110 |
|
dips (bw+) |
12.5 |
2.5 |
15 x 1 |
0 |
15 x 1 |
2.5 |
15 x 1 |
5 |
15 x 1 |
7.5 |
15 x 1 |
10 |
15 x 1 |
12.5 |
|
chinups (bw+) |
12.5 |
2.5 |
15 x 1 |
0 |
15 x 1 |
2.5 |
15 x 1 |
5 |
15 x 1 |
7.5 |
15 x 1 |
10 |
15 x 1 |
12.5 |
|
overhead dumbbell press |
100 |
5 |
15 x 1 |
75 |
15 x 1 |
80 |
15 x 1 |
85 |
15 x 1 |
90 |
15 x 1 |
95 |
15 x 1 |
100 |
|
ezcurls |
65 |
5 |
15 x 1 |
40 |
15 x 1 |
45 |
15 x 1 |
50 |
15 x 1 |
55 |
15 x 1 |
60 |
15 x 1 |
65 |
|
tricep pull downs |
65 |
5 |
15 x 1 |
40 |
15 x 1 |
45 |
15 x 1 |
50 |
15 x 1 |
55 |
15 x 1 |
60 |
15 x 1 |
65 |
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