Thread: HIT Program

I'd look into your diet if you are looking to trim down the mid-section.....Here's my favorite 3 day HIT program......I'm too lazy to take out my numbers ...... I pulled this from my journal last year. All the sessions took about 25 minutes to do. I would warmup on the treadmill for 10 minutes.

HIT Day #1

HS Incline Press
260 x 17 RP

Trap Bar Deadlift
415 x 8

Weighted Chins
bw +45 x 9 | dropset | bw x 8

Overhead Tricep Rope Press
150 x 19

Trunk Pulldowns (abs)
200 x 12

Standing BB Press (Shoulder Width Grip)
115 x 15


Day off


HIT Day #2

Smith CG Bench press
4 plates x 15 RP

Weighted Pullups
bw +45 x 15 RP | dropset | bw x 5

SLDL
285 x 10

DB Row
140 x 12 Right Arm | 10 Left Arm

Side Raises
30 x 15 RP

Day off

HIT Day #3

Squats
225 x 22

Weighted dips
bw +45 x 17 RP

Cable Rows
220 x 15

Upright Row
125 x 15

2 days off

REPEAT program with more weight or more reps (this is KEY)

Here's an example of an HIT routine I did:

Workout A:
Squat
Overhead Press
Yates Row
Decline Sit-up
Farmer's Walk
Calf Raise

Workout B:
Deadlift
Bench Press
Pullup
Glute Ham Raise
Side Bend
Turkish Getup

Workout C:
Clean & Jerk
Front Squat
DB Overhead Press
Chinup
Hanging Leg Raise
Pronated Shrug

Workout D:
Good Morning
Decline Press
Bent DB Row
Upright Row
Lying Leg Raise
Overhead Squat

i've done two different three day HIT routines. let me show you.

I have never had this exercise. What is it? How do you do it?

Clean:
10 x 95
9 x 100
8 x 105
5 x 115