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Hellraiser Training: Solo Overview

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


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.

Hellraiser Trainer Solo Overview - 7:15

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.

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.

HRT Hell Workout 1 Solo

Take Hellraiser with you!
HRT Solo Session I Printable Log (PDF 482 KB)

HRT Solo Hell Workout 2

Take Hellraiser with you!
HRT Solo Session II Printable Log (PDF 491 KB)

HRT Solo Hell Workout 3

Take Hellraiser with you!
HRT Solo Session III Printable Log (PDF 494 KB)

HRT Solo Hell Workout 4

Take Hellraiser with you!
HRT Session IV Printable Log (PDF 493 KB)

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Hell is hard on your body. The right supplements will help you rebuild - bigger and stronger than before. Flex supports your joints, Rage fuels your workouts, Pak provides vitamins, and Nitro promotes recovery.*
HRT Stack

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About The Author

Tom ''Rage'' Fuller is a long time trainer and competitive bodybuilder who thrives on hardcore training. Follow along as he tears it up with BBcom!

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Comments

Showing 1 - 25 of 89 Comments

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badrthesultan

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badrthesultan

Starting this on monday!

Oct 30, 2012 7:24pm | report
bigbog250

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bigbog250

same man

Nov 2, 2012 9:49pm | report
badrthesultan

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badrthesultan

today's the day! so stoked!!!

Nov 5, 2012 9:50am | report
TeezNutz

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TeezNutz

I like it and I will give this a try.

Oct 31, 2012 1:06am | report
PochoStrong

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PochoStrong

This is my workout right here

Oct 31, 2012 3:04am | report
johnmccants82

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johnmccants82

GOING TO TRY IT WITH MY WORK OUT PLAIN NOW. BUT I AM DOING THREE SETS OF EACH WORK OUT! GOING HARD!

Oct 31, 2012 6:42am | report
robertpeaire

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robertpeaire

I've been waiting for a solo project like this for sometime as I like to workout without a partner

Oct 31, 2012 6:44am | report
RumbleFrenzy

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RumbleFrenzy

hey dude, how's it going????
I just wanted to hit you up and ask how you went with HRT solo? did you stick to it??? what gain you made?? and what you thought of the program over all???
Im interested about the 8 and six rep count did it work??? or is "Rage" having me on?? Ive been doing some reading in the off season about working out and some of the theorys Ive been reading would advise me agaist this line of program but I train solo ( its hard to find a person with the same goals as yourself and the motivation I found ) and am looking for a program to unlease the beast!!!
thanks brother
peace

Apr 17, 2013 12:36pm | report
ggfusion

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ggfusion

I am coming off of a 12 week cycle doing this and it is awesome!

Oct 31, 2012 6:55am | report
jacopsaj

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jacopsaj

Like ggfusion, I'm finishing up the last week of a 12 week program. This thing is insane! Even on an extremely strict diet, I have lost nearly 60 pounds and retained all of my muscle mass. I also increased strength in every lift through this program. I would recommend this to each and every person who wants to get amazing results!

Oct 31, 2012 8:09am | report
tczyrnik

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tczyrnik

This work out has worked wonders for me. Rage has created a great work out. If you compine this with a clean diet and some cardio, you will make huge gains. Has worked wonders for me. I have dropped 40ibs in 12 weeks doing this work out!!! Life changer.

Oct 31, 2012 8:55am | report
  • Body Stats
  • ht: 22'10"
  • wt: 274.2 lbs
  • bf: 33.0%
missleRob

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missleRob

Thank you.

Oct 31, 2012 10:56am | report
brad23

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brad23

This is the best program I have ever run! I was able to even use this to cut for a bodybuilding show! So you can use this for cutting or bulking. It will help you get in and get out of the gym in no time. Rage has out done himself with this version. It helps us Lone Wolf guy kill it in the gym!

Oct 31, 2012 11:23am | report
rbowman91

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rbowman91

HRT is by far the most brutally effective training style i've ever used. I use it for my own program, as well as with clients.

the gains speak for themselves. If you have the balls, give this 12 weeks a shot.

Oct 31, 2012 12:30pm | report
CaptSpaulding

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CaptSpaulding

Nothing has blown through my plateau's like this program. If you're tired of the typical 3x12, or 4x10 rep scheme and your training is stale, pick this one up.

It's incredibly painful, but my physique has changed dramatically. Rage's style is very innovative, but this is NOT for the faint of heart.

Oct 31, 2012 12:35pm | report
mrlongisland1

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mrlongisland1

Interesting. Already doing DC training, but I like the mix of the concentric with the negative. I may give it a shot.

Oct 31, 2012 1:45pm | report
BB2K

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BB2K

The HRT Solo program is by far the best rotuine I have EVER used! My very best gains in size and strength came from this routine. No need to wait on your training partner that always shows up late, HRT Solo was designed for the Solo Animal!

Oct 31, 2012 1:56pm | report
mrlongisland1

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mrlongisland1

Going to give it a shot.

Oct 31, 2012 2:07pm | report
skoldadam

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skoldadam

nice! have been training like this for 3 months not knowing there was some sience behind it xD it burns like HELL!
Tom u r the man!

Oct 31, 2012 2:51pm | report
Guns_On_Fire

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Guns_On_Fire

The most unique thing with this program that others don't have, is it is geared for those who workout solo. But even if you want to use a workout partner in the mix, their is other links on the page that incorporates HRT with a training partner! Going solo with this program has made working out much more enjoyable, and creates a competition with myself everytime I go. It forces you to lift harder and heavier.

Oct 31, 2012 4:39pm | report
woolley86

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woolley86

Finally, been wanting this since I first seen HRT. I've been struggling to find a partner. Well one that would last for more than 2 sessions. Will be trying this after my next rest week.

Oct 31, 2012 11:57pm | report
chrisscott85

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chrisscott85

Ive had the pleasure like some of these guys that have already posted and ran this for 12 weeks whilst cutting, this has got me in the best shape of my life! Without a doubt the best programme I have ever ran with thanks to the main man, Tom Fuller aka Rage!

Nov 1, 2012 4:49am | report
gutter35

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gutter35

Just finishing up my last week of this amazing workout...Im down 20lbs and feeling freat....You will enjoy this workout if you stick with it..

Nov 1, 2012 2:20pm | report
Stayjacked8

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Stayjacked8

its nice but dont seem good for advance lifters

Nov 1, 2012 7:50pm | report
brad23

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brad23

Oh it works! Been lifting since 01 and I have found nothing like it.

Nov 2, 2012 10:06am | report
Showing 1 - 25 of 89 Comments

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