24/7 Customer Service 1-866-236-8417 Help
United States United States

Hellraiser Training: Solo Overview

No training partner? No problem. Use this variation of HRT to put your muscles through hell.

Series | Training | Nutrition | Supplementation | Hell Session I | Hell Session II | Injury Prevention | Hell Session III | Hell Session IV
Solo Sessions

If you've already tried Hellraiser Training, you know that it's a sprint through hell for you and one lucky lifting partner. I know some of you lone wolves have been stuck by the gates, unable to enter hell because you don't have an HRT buddy. Well, today's your lucky day. Welcome to HRT for solo lifters.

HRT Solo Sessions
Watch The Video - 7:16


Hellraiser Training, using what are called "hellcentrics," has become one of the most popular bodybuilding partner training programs in the world. Why? Because it works like the devil.

The original program requires a training partner. Some of you have asked, "Bro, what if I don't have one?" Well, for those of you who don't have a lifting partner—or don't want one—I've developed a highly effective solo version of Hellraiser Training.

Unlike Hellraiser using hellcentrics, you don't need a minimum of two years of training experience. Nor do you need a dedicated spotter. You can start with HRT solo right now.

Alone in Hell

Solo HRT is a combination of regular reps and five-count negatives. You start every exercise with eight regular reps, followed immediately by six long negatives. On the six negative reps, you'll lower the weight for roughly five seconds. Count to five out loud to get a feel for how long this takes.

If you're doing barbell bench press and you're on the negative portion of the lift, you're going to slowly lower the weight at a five-count pace before pushing the weight back up. No, you won't have the added resistance a training partner provides. However, gravity provides plenty of resistance on the negative portion of all lifts.

HRT Solo Exercise Breakdown

2 sets of 8 + 6 reps on all exercises:
4 total working sets for smaller body parts
6 total working sets for larger body parts

Example Exercises

Seated Military Press
8 reps (60-80% 1RM) - Focus on the positive
6 reps (60-80% 1RM) - 5-count negative

Barbell Curl
8 reps (60-80% 1RM) - Focus on the positive
6 reps (60-80% 1RM) - 5-count negative

Bench Press
8 reps (60-80% 1RM) - Focus on the positive
6 reps (60-80% 1RM) - 5-count negative

I developed HRT Solo so you could train by yourself, but don't half-ass it. Constantly push yourself through the entire program.

Hellraiser Training, using what are called hellcentrics, has become one of the most popular bodybuilding partner training programs in the world
Hellraiser Training, using what are called "hellcentrics," has become one of the most popular bodybuilding partner training programs in the world

If you are unsure of yourself on the bench press, use a Smith machine or another machine until you get a little bit more acclimated. If you use a flat bench, use one with safety racks. If you get in trouble, you can still rack the weight.

In Solo HRT, you don't have a partner to save your ass, so pick your weights carefully. Choose one you already know you can comfortably lift for eight reps without failing. For each working set, it's more important to finish the set than it is to fail.

Solo Session 1
1

Seated Barbell Military Press

2 sets of 8 reps + 6 negatives
Seated Barbell Military Press Seated Barbell Military Press

2

Seated Side Lateral Raise

2 sets of 8 reps + 6 negatives
Seated Side Lateral Raise Seated Side Lateral Raise

3

Barbell Front Raise

2 sets of 8 reps + 6 negatives
Barbell Front Raise Barbell Front Raise

4

Barbell Curl

2 sets of 8 reps + 6 negatives
Barbell Curl Barbell Curl

5

Reverse Barbell Curl

2 sets of 8 reps + 6 negatives
Reverse Barbell Curl Reverse Barbell Curl

6

Palms-Down Dumbbell Wrist Curl Over A Bench

2 sets of 8 reps + 6 negatives
Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Down Dumbbell Wrist Curl Over A Bench

6

Palms-Up Barbell Wrist Curl Over A Bench

2 sets of 8 reps + 6 negatives
Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench


Download Solo Session I Printable LogGo Now!
Solo Session 2
1

Leg Press

2 sets of 8 reps + 6 negatives
Leg Press Leg Press

2

Hack Squat

2 sets of 8 reps + 6 negatives
Hack Squat Hack Squat

3

Leg Extensions

2 sets of 8 reps + 6 negatives
Leg Extensions Leg Extensions

4

Reverse Hack Squat

2 sets of 8 reps + 6 negatives
Hack Squat Hack Squat

5

Lying Leg Curls

2 sets of 8 reps + 6 negatives
Lying Leg Curls Lying Leg Curls


Download Solo Session 2 Printable LogGo Now!
Solo Session 3
1

Decline Barbell Bench Press

2 sets of 8 reps + 6 negatives
Decline Barbell Bench Press Decline Barbell Bench Press

2

Barbell Bench Press - Medium Grip

2 sets of 8 reps + 6 negatives
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Barbell Incline Bench Press Medium-Grip

2 sets of 8 reps + 6 negatives
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

4

Lying Triceps Press

2 sets of 8 reps + 6 negatives
Lying Triceps Press Lying Triceps Press

5

Standing Dumbbell Triceps Extension

2 sets of 8 reps + 6 negatives
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension


Download Solo Session 3 Printable LogGo Now!
Solo Session 4
1

Wide-Grip Lat Pulldown

2 sets of 8 reps + 6 negatives
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

2

Seated Cable Rows

2 sets of 8 reps + 6 negatives
Seated Cable Rows Seated Cable Rows

3

Lying T-Bar Row

2 sets of 8 reps + 6 negatives
Lying T-Bar Row Lying T-Bar Row

4

Barbell Shrug

2 sets of 8 reps + 6 negatives
Barbell Shrug Barbell Shrug

5

Reverse Flyes

2 sets of 8 reps + 6 negatives
Reverse Flyes Reverse Flyes

6

Seated Calf Raise

2 sets of 8 reps + 6 negatives
Seated Calf Raise Seated Calf Raise

7

Calf Press On The Leg Press Machine

2 sets of 8 reps + 6 negatives
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine


Download Solo Session 4 Printable LogGo Now!
Become An Animal! Fuel Your Workouts With This Enhanced Performance Stack!Go Now!

Series | Training | Nutrition | Supplementation | Hell Session I | Hell Session II | Injury Prevention | Hell Session III | Hell Session IV
Solo Sessions