| Day | Main Lift | Sets × Reps | Accessory (2‑3 exercises) | |-----|-----------|------------|----------------------------| | | Squat | 4×5 (70 % 1RM) | Leg Press 3×12, Plank 3×45 s, Calf Raise 3×15 | | B | Bench Press | 4×5 (70 % 1RM) | DB Row 3×12, Face Pulls 3×20, Triceps Dips 3×10 | | C | Deadlift | 4×5 (70 % 1RM) | Romanian Deadlift 3×10, Farmer’s Walk 3×30 s, Hip Flexor Stretch 2×30 s |
Rodney St. Cloud is a retired American professional bodybuilder who competed prominently in the late 1990s and early 2000s. While "HIDD" is not a widely documented standard fitness acronym, in the context of St. Cloud's "old school" approach, it most likely refers to or a variation of High-Intensity Training (HIT) focused on heavy weight and volume. Profile: Rodney St. Cloud Birth Date: December 3, 1973 Height: Approximately 5'7" (170 cm) Pro Debut: 2000 Toronto Pro Supershow (14th place) Career Highlights: 2003 Mr. Olympia: 12th Place 2003 Hungarian Grand Prix: 2nd Place 2006 Atlantic City Pro: 3rd Place Workout Philosophy & "HIDD" Style Rodney St Cloud Workout And Hidd
Give the 4‑week cycle a try, track your RPE and nutrition, and you’ll likely see steady strength gains while staying healthy and mobile. Happy lifting! 🏋️♂️ | Day | Main Lift | Sets ×
Rodney St. Cloud blends raw power with surprising finesse. Here’s a punchy, shareable post you can use on social: Cloud's "old school" approach, it most likely refers