Learn how to get a ripped body like HStikkytokky by following the workout plan he used to build the majority of his muscle.
WHO IS HSTIKKYTOKKY?
Hstikkytokky is a well-known British fitness and lifestyle influencer. Many people follow him on Instagram and TikTok to learn about fitness tips and ideas. This is tied in with his well-documented lifestyle of dropping 'game' and driving fast cars. He lives the life that many young men envy.
HS' real name is Harrison Sullivan. He was born on October 6, 2001, and grew up in the town of Brentwood, Essex.
He started bodybuilding at the young age of sixteen. Nowadays, he has got the type of muscular body that would take most people a decade of training to build.
HOW BIG IS HSTIKKYTOKKY?
There's no denying that HS is a big guy. But just how big is he?
Harisson is 6'3" and weighs in at a solid 100kg. Although this can fluctuate due to how consistently he is training, his diet and his alcohol consumption.
But it's not just his overall size that makes Meeks a force to be reckoned with. He's also incredibly shredded, with a body fat percentage that hovers around 10%.
HS' lifestyle on social media isn't often linked to the ideas of health/fitness but because he's put the hard work in when younger, he can get away with making careless decisions regarding his physique.
KEY CHARACTERISTICS OF HSTIKKYTOKKY'S PHYSIQUE
Standing at 6’3”, HS is a tall guy. His height is above average and he has a lean, broad body. Ellis has a large shoulder-to-waist ratio, strong pecs (especially upper chest) and solid six-pack abs.
The secret behind achieving this physique with dense-looking muscles and low body fat percentage is increasing the strength-to-weight ratio.
The goal here is to build strength while lowering the body fat percentage at the same time or at some point in the future.
It is clear that HStikkytokky has some seriously good genetics. This is thanks to his dad, Victor Ubogu, who is a former Bath and England rugby union player.
THE HSTIKKYTOKKY WORKOUT ROUTINE
HStikkytokky focused mainly on compound lifts such as incline dumbell presses, rowing variations and the hack squat to put on serious muscle mass. He also added quite a bit of isolation work to get chiselled shoulders and defined arms.
He ran with a traditional push, pull, leg workout split that consists of six workouts a week.
Even though HS lifted weights six days a week, we like to give SigmaSHREDDERS an extra day off and get the same (or even better) results by lifting only five days a week. The extra day off is not out of kindness, but due to years of trial and error. Recovery is more important than the workout itself and the majority of people won't be able to handle the amount of volume and intensity within HS' plan.
However, you will see a fantastic balance between volume pump exercises in the 10+ rep range and lots of heavy compound lifting in the 4-10 rep range. This will give a good combination of both myofibrillar and sarcoplasmic hypertrophy. This is how HS has managed to develop thick, substantial muscle tissue that is also pumped up and sculpted.
THE HSTIKKYTOKKY WORKOUT SCHEDULE
Doing a classic push, pulls, legs split, he puts his body through its paces for three days, rests for one day, and then does it all over again. Here it is so you can give it a try.
PUSH: CHEST, SHOULDER & TRICEPS
- Incline Dumbbell Press: 6 sets x 8+ reps (reverse pyramid technique)
- Flat Machine Press: 5 sets x 10+ reps
- Cable Chest Fly: 4 sets x 12+ reps (dropset on final set)
- Dumbbell Shoulder Press: 5 sets x 8+ reps (superset with front raise on last set)
- Seated Dumbbell Lateral Raise: 8 sets x 10+ reps
- Machine Lateral Raise: 5 sets x 10+ reps
- SUPERSET - Triceps Rope Pushdown: 5 sets x 8-10 reps & Overhead Cable Extensions: 5 sets x 8-10 reps
- Machine Dips: 5 sets x 8+ reps
PULL: BACK & BICEPS
- Lat Pullovers: 2 sets (warm-ups)
- Pull Ups: 4 sets to failure
- T-Bar Rows: 4 sets x 8 reps
- SUPERSET - Seated Cable Row: 4 sets x 10+ reps & Face Pulls: 4 sets x 10+ reps
- SUPERSET - EZ Bar Curls: 4 sets x 10+ reps & Rear Delt Dumbbell Fly:4 sets x 12+ reps
- Rope Hammer Curls: 4 sets x 12+ reps
LEGS: QUADS, HAMSTRINGS & GLUTES
- Leg Extension: 2 sets (warm-ups)
- Hack Squat: 4 sets to failure (dropset on final set)
- Leg Press: 3 sets to failure
- Leg Extension: 3 sets to failure
- Lying Hamstring Curl: 4 sets to failure (dropset on final set)
- Standing Calf Raise: 8 sets x 15+ reps
- Seated Calf Raise: 8 sets x 15+ reps
NEXT: The Journey of Iman Gadzhi: A Blueprint for a Sigma Male
SUPPLEMENTS FOR THE HSTIKKYTOKKY WORKOUT ROUTINE
In order to reach a physique like HS, following a smart exercise and nutrition plan is non-negotiable. Using supplements, on the other hand, isn’t mandatory.
HS often uses supplements to help him recover and build muscle. Some of the supplements he uses include:
Creatine: an amino acid that helps to increase energy levels and improve muscle recovery. It's a great supplement for any workout routine, but it's especially beneficial for the HStikkytokky routine because of the high intensity of the workouts.
Protein Powder: Protein powder is a must-have for anyone looking to build muscle. It helps to repair and build muscle tissue, making it essential for the HStikkytokky routine.
Pre-Workout: Performance-enhancing supplement with caffeine, amino acids, and creatine to boost energy, focus, endurance, muscle pumps, and athletic performance.
Mass gainer: Supplement designed to help individuals increase their calorie intake and support muscle growth by providing a concentrated blend of macronutrients, including carbohydrates, proteins, and sometimes fats.
I suggest getting all of these from a reputable source of supplements. They are all-natural and sugar-free.
Best of luck achieving HStikkytokky’s physique. (Even though you don’t need it!)