Hypertrophy Specific Training (HST) is a scientifically proven set of training principles designed to optimize training for muscle size.

Hypertrophy Specific Training is a bodybuilding program based on physiological principles of muscular growth discovered through science. Based on recent research, Hypertrophy Specific Training is the most scientifically valid way to train for muscle size and growth.

In its most basic form Hypertrophy Specific Training consists of an eight week program broken up into four consecutive two week blocks. The first two weeks are spent doing 15 rep sets, starting out at a percentage of your 15 rep max the first day and progressing the load used over the course of two weeks until on the final day of those two weeks you are lifting your 15 rep max. Your muscles will become conditioned to loads and it will eventually become ineffective at causing growth, so we don't want to spend a long period of time using the same load.

After a proper deload your muscles should be receptive to the lighter loads of the early 15s and should respond with growth. The point is not to lift your absolute max each workout, the point is to get growth all throughout the cycle by raising the weight consistently.

Hypertrophy Specific Training operates from 4 main principles:

1. Mechanical Load - Mechanical load is the primary growth stimulus.
2. Acute vs. Chronic Stimuli - Muscle must be exposed to the growth stimulus frequently.
3. Progressive Load - Muscle tissue will adapt to the load as you continue to train.
4. Strategic Deconditioning - When progress stops or growth plateaus, it is necessary to take a break from training.

Hypertrophy Specific Training is intended for intermediate to advanced weightlifters. If you are unfamiliar with weight lifting you should start with an easier program before running a Hypertrophy Specific Training cycle.

Please note: The Hypertrophy Specific Training program was developed by Bryan Haycock. This is not an official HST app and may deviate from information found elsewhere.

What’s New

Version 1.0.5

- Fixing a bug that could save incorrect set weights to the history log

Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.

Ratings and Reviews

1.5 out of 5
4 Ratings

4 Ratings

TiredRob ,

DO NOT BUY. Doesn’t work, want refund.

I purchased the ‘pro’ version of this app, which initially looked like it would be ideal.

Unfortunately when I tried to create a workout the app just freezes and then doesn’t work at all. Tried in two different iPhones, same result in each. I emailed support and got no answer at all. I want a refund.

judihdidnfif ,

Unusable with bugs

Massive bug when selecting weight increments that the screen doesn’t work making the app no usable at all
Developer disappeared and won’t reply to emails

aweethy ,

No response to questions

I’m not happy about the lack of response to what appears to be a logic problem with the exercise database. It mixes up rep and sets.


Charles Vanderhoff
18.7 MB
Health & Fitness

Requires iOS 9.0 or later. Compatible with iPhone, iPad and iPod touch.



Age Rating
Rated 4+
© 2017 Vandersoft
In-App Purchases
  1. HST Pro £4.99


  • Family Sharing

    Up to six family members will be able to use this app with Family Sharing enabled.

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