Tons Of HIT Workouts!

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 Deadlifts 1 set 10-12 reps
Pullover 1 set 8-10 reps
Overhead Press 1 set 8-10 reps
Row (Machine or Dumbbell) 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Biceps Curl 1 set 8-10 reps
Triceps Extension 1 set 8-10 reps
Regular Chin-up 1 set 8-10 reps
Parallel Dip 1 set 8-10 reps
Calf Raise 1 set 12-15 reps
Abdominal Crunches 1 set 30-50 reps


Exercise/ Routine #2 # of Sets # of Reps
Full Squats 1 set 15-20 reps
Pullovers 1 set 10 reps
Standing Overhead Presses 1 set 10 reps
Chins 1 set 10 reps
Dips 1 set 12 reps
Barbell Curls 1 set 10 reps
Shrugs 1 set 15 reps
Stiff-Legged Deadlifts 1 set 15 reps


Exercise/ Routine #3 # of Sets # of Reps
DAY ONE
Deadlift 1 set 10-12 reps
Leg Press 1 set 10-12 reps
Overhead Press 1 set 8-10 reps
Shrug 1 set 8-10 reps
Close Grip Pulldown 1 set 8-10 reps
Standing Calf Raise 1 set 10-15 reps
Reverse Curls 1 set 8-10 reps
Abdominal Crunches 1 set 30-50 reps
DAY TWO
Squat 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Rowing Movement 1 set 8-10 reps
Dumbbell Overhead Press 1 set 8-10 reps
Triceps Pressdowns 1 set 8-10 reps
Standing Calf Raise 1 set 10-15 reps
Reverse Curls 1 set 8-10 reps
Abdominal Crunches 1 set 30-50 reps


Exercise/ Routine #4 # of Sets # of Reps
One-Repetition Chin-Up (30 seconds up,
30 seconds down) immediately followed by:
Biceps Curl 1 set 8-10 reps
One-Repetition Dip (30 up, 30 down)
immediately followed by
Triceps Extensions 1 set 8-10 reps
Leg Press 1 set 10-12 reps
Stiff-Legged Deadlift 1 set 10-12 reps
Calf Raise 1 set 10-15 reps
Lateral Raise With Dumbbells 1 set 8-10 reps
Press Behind Neck 1 set 8-10 reps
Bent-Over Row 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Ab Crunch 1 set 30-50 reps


Exercise/ Routine #5 # of Sets # of Reps
Shoulder Presses 1 set 10 reps
Crunches 1 set 10 reps
Standing Calf Raises 1 set 10 reps
Barbell Curls 1 set 10 reps
Bench Presses 1 set 10 reps
Lying Leg Raises 1 set 10 reps
Bent Over Rows 1 set 10 reps
Seated Calf Raises 1 set 10 reps
Squats 1 set 10 reps
Reverse Crunches 1 set 10 reps
Straight Arm Pullovers 1 set 10 reps
French Presses 1 set 10 reps
Deadlifts 1 set 10 reps
Upright Rows 1 set 10 reps
Crunches 1 set 10 reps
Wrist Curls 1 set 10 reps


Exercise/ Routine #6 # of Sets # of Reps
Standing Calf Raises 1 set 10 reps
Presses Behind Neck 1 set 10 reps
Lying Leg Raises 1 set 10 reps
Bench Presses 1 set 10 reps
Wide Grip Pulldowns 1 set 10 reps
Barbell Curls 1 set 10 reps
Donkey Calf Raises 1 set 10 reps
Lateral Raises 1 set 10 reps
Crunches 1 set 10 reps
Dips 1 set 10 reps
Narrow Pulldowns 1 set 10 reps
Squats 1 set 10 reps
Seated Calf Raises 1 set 10 reps
Dumbbell Presses 1 set 10 reps
Twists 1 set 10 reps
Leg Curls 1 set 10 reps
Deadlifts 1 set 10 reps


Exercise/ Routine #7 # of Sets # of Reps
Seated Dumbbell Presses 1 set 8-10 reps
Concentration Curls 1 set 8-10 reps
Donkey Calf Raises 1 set 8-10 reps
Crunches 1 set 8-10 reps
Hyperextensions 1 set 8-10 reps
Reverse Curls 1 set 8-10 reps
Squats 1 set 8-10 reps
Straight Arm Pullovers 1 set 8-10 reps
Wide Grip Pulldowns 1 set 8-10 reps
Wrist Curls 1 set 8-10 reps
Standing Calf Raises 1 set 8-10 reps
Twists 1 set 8-10 reps
Upright Rows 1 set 8-10 reps
Flat Dumbbell Flyes 1 set 8-10 reps
Sissy Squats 1 set 8-10 reps
Chinups 1 set 8-10 reps
Crunches 1 set 8-10 reps
Neck Strap Raises 1 set 8-10 reps
Barbell Incline Presses 1 set 8-10 reps
Lateral Raises 1 set 8-10 reps
Wrist Curls 1 set 8-10 reps
Leg Curls 1 set 8-10 reps
Dumbbell Extensions 1 set 8-10 reps
Seated Calf Raises 1 set 8-10 reps


Exercise/ Routine #8 # of Sets # of Reps
DAY ONE
Barbell Squats 2 sets 15 reps
StiffLeg Deads 1 set 15 reps
Hammer Behind the Neck Press 1 set 12 reps
Nautilus Seated Dips 1 set 12 reps
Nautilus Pull Over 1 set 10 reps
Barbell Shrug 1 set 12 reps
Thick Bar Curls 1 set 8 reps
Abs 1 set 10-15 reps
DAY TWO
Trap Bar Deads 2 sets 8-12 reps
Leg Press 1 set 12 reps
Bench Press 4 sets 5 reps
Nautilus Row 1 set 12 reps
Standing DB Press 1 set 10 reps
DB Bicep Curl 1 set 10 reps
Abs 1 set 10-15 reps


Exercise/ Routine #9 # of Sets # of Reps
Leg Press 1 set 15 reps
Leg Ext 1 set 15 reps
Leg Curl 1 set 15 reps
Hip Abduction 1 set 15 reps
Bench Press 1 set 15 reps
DB Incline Press 1 set 15 reps
Low Row 1 set 15 reps
Lat Pulldown 1 set 15 reps
Military Press 1 set 15 reps
Lateral Raise 1 set 15 reps
DB Curl 1 set 15 reps
Tri Pushdown 1 set 15 reps
Abs 1 set 15 reps


Exercise/ Routine #10 # of Sets # of Reps
Barbell Squat 1 set 20 reps
Stiff-Leg Deadlift 1 set 15 reps
Overhead Barbell Press 1 set 12 reps
Barbell Row 1 set 12 reps
Pushups 1 set To Failure
Chins 1 set To Failure
Pushups 1 set To Failure
Barbell Curl 1 set 12 reps
Situps 1 set 12 reps


Exercise/ Routine #11 # of Sets # of Reps
Leg Press 1 set 15-20 reps
Leg Curl 1 set 10-15 reps
Leg Press 1 set 12-15 reps
Leg Extension 1 set 10-15 reps
Leg Press 1 set 10-12 reps
Dip 1 set 8-12 reps
Tricep Extension 1 set 8-12 reps
Negative-only Dip 1 set 6-10 reps
Chin 1 set 8-12 reps
Bicep Curl 1 set 8-12 reps
Negative-only Chin 1 set 6-10 reps


Exercise/ Routine #12 # of Sets # of Reps
Full Squats 1 set 15-20 reps
Pullovers 1 set 10 reps
Standing Overhead Presses 1 set 10 reps
Chins 1 set 10 reps
Dips 1 set 12 reps
Barbell Curls 1 set 10 reps
Shrugs 1 set 15 reps
Stiff-Legged Deadlifts 1 set 15 reps


Exercise/ Routine #13 # of Sets # of Reps
MONDAY/THURSDAY
Leg Press 2 set 8 reps
Dip 2 set 6-8 reps
Shrug 2 set 8 reps
Overhead Press 2 set 8 reps


Exercise/ Routine #14 # of Sets # of Reps
Squat 1 set 15-20 reps
Calve Raise 1 set 15-20 reps
Pullover Machine 1 set 6-10 reps
Incline DB Press 1 set 6-10 reps
T-Bar Rows 1 set 6-10 reps
BB Behind Neck Pr. 1 set 6-10 reps
BB Curl 1 set 6-10 reps
Lying Tri Ext. 1 set 6-10 reps
V-up (Lower Abs) 1 set 15-20 reps
Crunch (Upper Abs) 1 set 15-20 reps


Exercise/ Routine #15 # of Sets # of Reps
Leg Press 1 set 15 reps
Push Ups 1 set To Failure
Pull Ups 1 set To Failure
Leg Press 1 set 15 reps
Push Ups 1 set To Failure
Chin Ups 1 set To Failure
Leg Press 1 set 15 reps
Push Ups 1 set 15 reps
Pull Ups 1 set To Failure


Exercise/ Routine #16 # of Sets # of Reps
Leg Press
(Immediately followed by)
1 set 13 reps
Leg Extentsion
(Immediately followed by)
1 set 13 reps
Squat 1 set 13 reps
Leg Curl
(Immediately followed by)
1 set 13 reps
Stiff-Legged Deadlift 1 set 13 reps
Side Lateral Raise 1 set 13 reps
Overhead Press 1 set 13 reps
Cable Row 1 set 13 reps
Bench Press 1 set 13 reps
Bicep Curl 21s
(Immediately followed by)
1 set 13 reps
Negative Chin Up 1 set 13 reps
Tricep Extension 21s
(Immediately followed by)
1 set 13 reps
Negative Dip 1 set 13 reps


Exercise/ Routine #17 # of Sets # of Reps
Leg Press
(Immediately followed by)
1 set 13 reps
Leg Extentsion
(Immediately followed by)
1 set 13 reps
Squat 1 set 13 reps
Leg Curl
(Immediately followed by)
1 set 13 reps
Stiff-Legged Deadlift 1 set 13 reps
Side Lateral Raise 1 set 13 reps
Overhead Press 1 set 13 reps
Cable Row 1 set 13 reps
Bench Press 1 set 13 reps
Bicep Curl 21s
(Immediately followed by)
1 set 13 reps
Negative Chin Up 1 set 13 reps
Tricep Extension 21s
(Immediately followed by)
1 set 13 reps
Negative Dip 1 set 13 reps


Exercise/ Routine #18 # of Sets # of Reps
Barbell Squat 1 set 20 reps
Stiff-Leg Deadlift 1 set 15 reps
Overhead Barbell Press 1 set 12 reps
Barbell Row 1 set 12 reps
Pushups 1 set To Failure
Chins 1 set To Failure
Pushups 1 set To Failure
Barbell Curl 1 set 12 reps
Situps 1 set 12 reps


Exercise/ Routine #19 # of Sets # of Reps
Leg Press 1 set 16-17 reps
Dips 1 set 10-11 reps
Chins 1 set 8-9 reps
Leg Press 1 set 8-9 reps
Dips 1 set 8-10 reps
Chins 1 set 5-7 reps
Leg Press 1 set 8-9 reps
Dips 1 set 4-5 reps
Chins 1 set 4-5 reps


Exercise/ Routine #20 # of Sets # of Reps
Deadlifts 1 set 10-12 reps
Leg Extensions 1 set 10-12 reps
Leg Curls 1 set 10-12 reps
Calf Raise 1 set 12-15 reps
Bent Over Row 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Lateral Raise 1 set 8-10 reps
30/30 Chin
Immediately followed by
1 set 1 rep
Barbell Curl 1 set 8-10 reps
30/30 Dip
Immediately followed by
1 set 1 rep
Tricep Extensions 1 set 8-10 reps
Wrist Flexion 1 set 8-10 reps
Wrist Extensions 1 set 8-10 reps
Crunches 1 set 8-10 reps


Exercise/ Routine #21 # of Sets # of Reps
Deadlifts 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Bent Row 1 set 8-10 reps
Shoulder Press 1 set 8-10 reps
Bicep Curl 1 set 8-10 reps
Pinch Grip 1 set 8-10 reps


Exercise/ Routine #22 # of Sets # of Reps
Bench Press 1 set 10-12 reps
Dips 1 set 8-10 reps
Close Grip Bench 1 set 8-10 reps
Alt Incl. Curl 1 set 8-10 reps
Chin Ups 1 set 8-10 reps
Rows 1 set 8-10 reps
Shrugs 1 set 8-10 reps
Stiff Leg Deadlift 1 set 10-12 reps
Squats 1 set 10-12 reps
Calf Raises 1 set 12-15 reps

Bodybuilding.com


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tmb74

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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
 
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