Bodybuilding.com Information Motivation Supplementation
in:
HIT Programs!

Check out our listing of dozens of great HIT workouts!

The acronym "HIT" stands for High Intensity Training. You need to work hard, as hard as possible in GOOD FORM, you only need 1-3 sets of a few basic exercises performed in an hour or less, and you need no more than three times per week, often two times, or even one. The HIT program is based on the theory that less is more for natural bodybuilders. Want more information on HIT? Click Here!

Exercise/ Routine #1# of Sets# of Reps
Squat/Leg press or Deadlifts1 set10-12 reps
Pullover1 set8-10 reps
Overhead Press1 set8-10 reps
Row (Machine or Dumbbell)1 set8-10 reps
Bench Press1 set8-10 reps
Biceps Curl1 set8-10 reps
Triceps Extension1 set8-10 reps
Regular Chin-up1 set8-10 reps
Parallel Dip1 set8-10 reps
Calf Raise1 set12-15 reps
Abdominal Crunches1 set30-50 reps


Exercise/ Routine #2# of Sets# of Reps
Full Squats1 set15-20 reps
Pullovers1 set10 reps
Standing Overhead Presses1 set10 reps
Chins1 set10 reps
Dips1 set12 reps
Barbell Curls1 set10 reps
Shrugs1 set15 reps
Stiff-Legged Deadlifts1 set15 reps


Exercise/ Routine #3# of Sets# of Reps
DAY ONE
Deadlift1 set10-12 reps
Leg Press1 set10-12 reps
Overhead Press1 set8-10 reps
Shrug1 set8-10 reps
Close Grip Pulldown1 set8-10 reps
Standing Calf Raise1 set10-15 reps
Reverse Curls1 set8-10 reps
Abdominal Crunches1 set30-50 reps
DAY TWO
Squat1 set10-12 reps
Bench Press1 set8-10 reps
Rowing Movement1 set8-10 reps
Dumbbell Overhead Press1 set8-10 reps
Triceps Pressdowns1 set8-10 reps
Standing Calf Raise1 set10-15 reps
Reverse Curls1 set8-10 reps
Abdominal Crunches1 set30-50 reps


Exercise/ Routine #4# of Sets# of Reps
One-Repetition Chin-Up (30 seconds up,
30 seconds down) immediately followed by:
Biceps Curl1 set8-10 reps
One-Repetition Dip (30 up, 30 down)
immediately followed by
Triceps Extensions1 set8-10 reps
Leg Press1 set10-12 reps
Stiff-Legged Deadlift1 set10-12 reps
Calf Raise1 set10-15 reps
Lateral Raise With Dumbbells1 set8-10 reps
Press Behind Neck1 set8-10 reps
Bent-Over Row1 set8-10 reps
Bench Press1 set8-10 reps
Ab Crunch1 set30-50 reps


Exercise/ Routine #5# of Sets# of Reps
Shoulder Presses1 set10 reps
Crunches1 set10 reps
Standing Calf Raises1 set10 reps
Barbell Curls1 set10 reps
Bench Presses1 set10 reps
Lying Leg Raises1 set10 reps
Bent Over Rows1 set10 reps
Seated Calf Raises1 set10 reps
Squats1 set10 reps
Reverse Crunches1 set10 reps
Straight Arm Pullovers1 set10 reps
French Presses1 set10 reps
Deadlifts1 set10 reps
Upright Rows1 set10 reps
Crunches1 set10 reps
Wrist Curls1 set10 reps


Exercise/ Routine #6# of Sets# of Reps
Standing Calf Raises1 set10 reps
Presses Behind Neck1 set10 reps
Lying Leg Raises1 set10 reps
Bench Presses1 set10 reps
Wide Grip Pulldowns1 set10 reps
Barbell Curls1 set10 reps
Donkey Calf Raises1 set10 reps
Lateral Raises1 set10 reps
Crunches1 set10 reps
Dips1 set10 reps
Narrow Pulldowns1 set10 reps
Squats1 set10 reps
Seated Calf Raises1 set10 reps
Dumbbell Presses1 set10 reps
Twists1 set10 reps
Leg Curls1 set10 reps
Deadlifts1 set10 reps


Exercise/ Routine #7# of Sets# of Reps
Seated Dumbbell Presses1 set8-10 reps
Concentration Curls1 set8-10 reps
Donkey Calf Raises1 set8-10 reps
Crunches1 set8-10 reps
Hyperextensions1 set8-10 reps
Reverse Curls1 set8-10 reps
Squats1 set8-10 reps
Straight Arm Pullovers1 set8-10 reps
Wide Grip Pulldowns1 set8-10 reps
Wrist Curls1 set8-10 reps
Standing Calf Raises1 set8-10 reps
Twists1 set8-10 reps
Upright Rows1 set8-10 reps
Flat Dumbbell Flyes1 set8-10 reps
Sissy Squats1 set8-10 reps
Chinups1 set8-10 reps
Crunches1 set8-10 reps
Neck Strap Raises1 set8-10 reps
Barbell Incline Presses1 set8-10 reps
Lateral Raises1 set8-10 reps
Wrist Curls1 set8-10 reps
Leg Curls1 set8-10 reps
Dumbbell Extensions1 set8-10 reps
Seated Calf Raises1 set8-10 reps


Exercise/ Routine #8# of Sets# of Reps
DAY ONE
Barbell Squats2 sets15 reps
StiffLeg Deads1 set15 reps
Hammer Behind the Neck Press1 set12 reps
Nautilus Seated Dips1 set12 reps
Nautilus Pull Over1 set10 reps
Barbell Shrug1 set12 reps
Thick Bar Curls1 set8 reps
Abs1 set10-15 reps
DAY TWO
Trap Bar Deads2 sets8-12 reps
Leg Press1 set12 reps
Bench Press4 sets5 reps
Nautilus Row1 set12 reps
Standing DB Press1 set10 reps
DB Bicep Curl1 set10 reps
Abs1 set10-15 reps


Exercise/ Routine #9# of Sets# of Reps
Leg Press1 set15 reps
Leg Ext1 set15 reps
Leg Curl1 set15 reps
Hip Abduction1 set15 reps
Bench Press1 set15 reps
DB Incline Press1 set15 reps
Low Row 1 set15 reps
Lat Pulldown1 set15 reps
Military Press1 set15 reps
Lateral Raise1 set15 reps
DB Curl1 set15 reps
Tri Pushdown1 set15 reps
Abs1 set15 reps


Exercise/ Routine #10# of Sets# of Reps
Barbell Squat1 set20 reps
Stiff-Leg Deadlift1 set15 reps
Overhead Barbell Press1 set12 reps
Barbell Row1 set12 reps
Pushups1 setTo Failure
Chins1 setTo Failure
Pushups1 setTo Failure
Barbell Curl1 set12 reps
Situps1 set12 reps


Exercise/ Routine #11# of Sets# of Reps
Leg Press1 set15-20 reps
Leg Curl1 set10-15 reps
Leg Press1 set12-15 reps
Leg Extension1 set10-15 reps
Leg Press1 set10-12 reps
Dip1 set8-12 reps
Tricep Extension1 set8-12 reps
Negative-only Dip1 set6-10 reps
Chin1 set8-12 reps
Bicep Curl1 set8-12 reps
Negative-only Chin 1 set6-10 reps


Exercise/ Routine #12# of Sets# of Reps
Full Squats1 set15-20 reps
Pullovers1 set10 reps
Standing Overhead Presses1 set10 reps
Chins1 set10 reps
Dips1 set12 reps
Barbell Curls1 set10 reps
Shrugs1 set15 reps
Stiff-Legged Deadlifts1 set15 reps


Exercise/ Routine #13# of Sets# of Reps
MONDAY/THURSDAY
Leg Press2 set8 reps
Dip2 set6-8 reps
Shrug2 set8 reps
Overhead Press2 set8 reps


Exercise/ Routine #14# of Sets# of Reps
Squat1 set15-20 reps
Calve Raise1 set15-20 reps
Pullover Machine1 set6-10 reps
Incline DB Press1 set6-10 reps
T-Bar Rows1 set6-10 reps
BB Behind Neck Pr.1 set6-10 reps
BB Curl 1 set6-10 reps
Lying Tri Ext.1 set6-10 reps
V-up (Lower Abs)1 set15-20 reps
Crunch (Upper Abs)1 set15-20 reps


Exercise/ Routine #15# of Sets# of Reps
Leg Press1 set15 reps
Push Ups1 setTo Failure
Pull Ups1 setTo Failure
Leg Press1 set15 reps
Push Ups1 setTo Failure
Chin Ups1 setTo Failure
Leg Press1 set15 reps
Push Ups1 set15 reps
Pull Ups1 setTo Failure


Exercise/ Routine #16# of Sets# of Reps
Leg Press
(Immediately followed by)
1 set13 reps
Leg Extentsion
(Immediately followed by)
1 set13 reps
Squat 1 set13 reps
Leg Curl
(Immediately followed by)
1 set13 reps
Stiff-Legged Deadlift 1 set13 reps
Side Lateral Raise1 set13 reps
Overhead Press1 set13 reps
Cable Row1 set13 reps
Bench Press1 set13 reps
Bicep Curl 21s
(Immediately followed by)
1 set13 reps
Negative Chin Up1 set13 reps
Tricep Extension 21s
(Immediately followed by)
1 set13 reps
Negative Dip1 set13 reps


Exercise/ Routine #17# of Sets# of Reps
Leg Press
(Immediately followed by)
1 set13 reps
Leg Extentsion
(Immediately followed by)
1 set13 reps
Squat 1 set13 reps
Leg Curl
(Immediately followed by)
1 set13 reps
Stiff-Legged Deadlift 1 set13 reps
Side Lateral Raise1 set13 reps
Overhead Press1 set13 reps
Cable Row1 set13 reps
Bench Press1 set13 reps
Bicep Curl 21s
(Immediately followed by)
1 set13 reps
Negative Chin Up1 set13 reps
Tricep Extension 21s
(Immediately followed by)
1 set13 reps
Negative Dip1 set13 reps


Exercise/ Routine #18# of Sets# of Reps
Barbell Squat1 set20 reps
Stiff-Leg Deadlift1 set15 reps
Overhead Barbell Press1 set12 reps
Barbell Row1 set12 reps
Pushups1 setTo Failure
Chins1 setTo Failure
Pushups1 setTo Failure
Barbell Curl1 set12 reps
Situps1 set12 reps


Exercise/ Routine #19# of Sets# of Reps
Leg Press1 set16-17 reps
Dips1 set10-11 reps
Chins1 set8-9 reps
Leg Press1 set8-9 reps
Dips1 set8-10 reps
Chins1 set5-7 reps
Leg Press1 set8-9 reps
Dips1 set4-5 reps
Chins1 set4-5 reps


Exercise/ Routine #20# of Sets# of Reps
Deadlifts1 set10-12 reps
Leg Extensions1 set10-12 reps
Leg Curls1 set10-12 reps
Calf Raise1 set12-15 reps
Bent Over Row1 set8-10 reps
Bench Press1 set8-10 reps
Lateral Raise1 set8-10 reps
30/30 Chin
Immediately followed by
1 set1 rep
Barbell Curl1 set8-10 reps
30/30 Dip
Immediately followed by
1 set1 rep
Tricep Extensions1 set8-10 reps
Wrist Flexion1 set8-10 reps
Wrist Extensions1 set8-10 reps
Crunches1 set8-10 reps


Exercise/ Routine #21# of Sets# of Reps
Deadlifts1 set10-12 reps
Bench Press1 set8-10 reps
Bent Row1 set8-10 reps
Shoulder Press1 set8-10 reps
Bicep Curl1 set8-10 reps
Pinch Grip1 set8-10 reps


Exercise/ Routine #22# of Sets# of Reps
Bench Press1 set10-12 reps
Dips1 set8-10 reps
Close Grip Bench1 set8-10 reps
Alt Incl. Curl1 set8-10 reps
Chin Ups1 set8-10 reps
Rows1 set8-10 reps
Shrugs1 set8-10 reps
Stiff Leg Deadlift1 set10-12 reps
Squats1 set10-12 reps
Calf Raises1 set12-15 reps

Click Here For Page 2!

Bodybuilding.com

Back To 's Main Page

Back To The Articles Main Page.

Related Articles
James Grage Rewired 9-Week Fitness Trainer
The 8 Critical Keys For Building Big Muscle
Project Mass: Jake Wilson's 14-Week Muscle-Building Trainer



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
10

Out of 10
Excellent
10 Ratings

1

Comment

Showing 1 - 1 of 1 Comment

(5 characters minimum)

      • notify me when users reply to my comment
tmb74

Rep Power: 0

  • rep this user
tmb74

Hey guys. For laughs and giggles, could you work your way through each routine each day, 5 days a week since volume is low?

Mar 9, 2013 1:55pm | report
 
Showing 1 - 1 of 1 Comment

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com