Sure, it's actually many moons worth. There are many different things you could do. It's basically a loading phase (3-4,5,6, whatever weeks) followed by a deload phase (1-2 weeks) During a deload you don't stop training like HST does. You still train with high intensity and weight, but very low volume and frequency so your body can catch back up....

The program that I'm looking at is a combo of Madcow's tweek of Bill Star's 5x5 coupled with a 2-3 week DFHT phase. I do this because 5x5 is an awesome strength program with a good amount of hypertrophy. DFHT is solely a hypertrophy program with strength gains being minimal. So it makes sense to start with the strength/size of 5x5, then keep the strength gains I made and apply them for hypertrophy purposes only. Follow me?

Basically here's what I got:

5x5 format:
4 weeks (loading)
1 week (deload)
3 weeks (intensity)
1 week (deload)
DFHT format:
2 weeks (loading)
1 week (deload)
ect.........

Here's the specifics:
5x5 Volume Phase (which is loading)
-4 weeks hitting records in week 4.

Monday:
Olympic Squats: 5x5
Benching: 5x5 (flat)
JS Rows: 5x5
Accessory (triceps)

Wednesday:
Olympic Squats: 5x5 (reduced 20% from Monday) or Front Squats 5x5
Standing Military Press: 5x5
Deadlifts: 5x5
Pull ups: 5x5
Accessory (biceps)

Friday:
Olympic Squats: 5x5 (1x5 pyramid up in weight)
Benching: 5x5 (incline or flat)
JS Rows: 5x5
Accessory (triceps)

3x3 Deload-1 week; 3 sets of 3 reps; using same weight as last week and dropping frequency to only twice this week:

Monday:
Olympic Squats: 3x3
Bench: 3x3
Rows: 3x3

Thursday:
Light Olympic Squats (70% of Monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins: 3x3

3 Week Intensity Phase
-Week 2 is 3x3 records.
-Week 3 is 1x3 records.

Monday:
Olympic Squats: 3x3
Benching: 3x3 (flat)
JS Rows: 3x3
Accessory (triceps)

Wednesday:
Standing Military Press: 3x3
Deadlifts: 3x3
Pull ups: 3x3
Accessory (biceps)

Friday:
Olympic Squats: 3x3 (working up each set)
Benching: 3x3 (incline or flat)
JS Rows: 3x3
Accessory (triceps)

Another [U]1 week Deload:[/U]
-Same format as other deload.

Cont....

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