HIT Workouts And Programs: Page 2!

Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

Exercise/ Routine #23 # of Sets # of Reps
Deadlift 1 set 6-8 reps
Leg Extensions 1 set 6-8 reps
Leg Curl 1 set 6-8 reps
Calf Raises 1 set 6-8 reps
Hammer Decline Bench 1 set 6-8 reps
Close Grip Pulldown 1 set 6-8 reps
Hammer Shrugs(Standing) 1 set 6-8 reps
Hammer Low Row 1 set 6-8 reps
Hammer Shoulder Press 1 set 6-8 reps


Exercise/ Routine #24 # of Sets # of Reps
Neck Flexion/Extension 1 set 8-10 reps
Upright Rows 1 set 8-10 reps
Leg Extensions 1 set 12-15 reps
Tru-Squat 1 set 30 reps
Walking Lunges 1 set To Failure
Leg Curl 1 set 12-15 reps
Barbell Bench Press 1 set 6-10 reps
Lateral Rows 1 set 6-10 reps
Seated Press 1 set 6-10 reps
Weighted Chins 1 set 6-10 reps
Weighted Dips 1 set 6-10 reps
Negative Chins 1 set 6-10 reps
Negative Dips 1 set 6-10 reps
Leg Press 1 set 20 reps


Exercise/ Routine #25 # of Sets # of Reps
Squats 1 set 10-15 reps
Deadlifts 1 set 10-15 reps
Shrugs 1 set 10-15 reps
Bench Press 1 set 5-10 reps
Rows 1 set 10-15 reps
Overhead Press 1 set 5-10 reps


Exercise/ Routine #26 # of Sets # of Reps
Squats 1 set 20 reps
Bench Press 1 set 10 reps
One Arm Hammer Row 1 set 10 reps
Negative Dips 1 set 6 reps
Negative Chins 1 set 6 reps
Crunches 1 set To Failure
Manual Resistance Neck Work 1 set 5-10 reps


Exercise/ Routine #27 # of Sets # of Reps
Squats 1 set 10-12 reps
Deadlifts 1 set 10-12 reps
Dumbbell Press 1 set 8-10 reps
Incline Dumbbell Press 1 set 8-10 reps
Incline Dumbbell Flyes 1 set 8-10 reps
Standing Dumbbell
Shoulder Press
1 set 8-10 reps
Pullups 1 set 8-10 reps
Bent Over Dumbbell Rows 1 set 8-10 reps
Barbell Curls 1 set 8-10 reps
Shrugs 1 set 8-10 reps
Dips 1 set 8-10 reps
Crunches 1 set To Failure
Leg Lifts 1 set To Failure
Forearms 1 set 8-10 reps


Exercise/ Routine #28 # of Sets # of Reps
Reverse Grip Chins 1 set 8-10 reps
Dips 1 set 8-10 reps
Reverse Grip Chins 1 set 8-10 reps
Dips 1 set 8-10 reps
Standing Dumbbell Press 1 set 8-10 reps
Neck Extensions 1 set 8-10 reps
Neck Contraction 1 set 8-10 reps
Dumbbell Squat 1 set 8-10 reps
Dumbbell Stiff Leg Deadlifts 1 set 8-10 reps
Dumbbell Squats 1 set 8-10 reps
Dumbbell Stiff Leg Deadlifts 1 set 8-10 reps
Dumbbell Calf Raises 1 set 8-10 reps


Exercise/ Routine #29 # of Sets # of Reps
Squats 1 set 10-12 reps
Leg Curls 1 set 10-12 reps
Calf Raises 1 set 8-10 reps
Chest Press 1 set 8-10 reps
Rows 1 set 8-10 reps
Shoulder Press 1 set 8-10 reps
Hammer Curls 1 set 8-10 reps


Exercise/ Routine #30 # of Sets # of Reps
Hamstring Curls 1 set 10-12 reps
Breathing Squats 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Shoulder Press 1 set 8-10 reps
Close Grip Pulldowns 1 set 8-10 reps
Pullovers 1 set 8-10 reps
Lateral Shoulder Raise 1 set 8-10 reps
Neck Flexion 1 set 8-10 reps


Exercise/ Routine #31 # of Sets # of Reps
Squats 1 set 20 reps
Trap Bar Deadlifts 1 set 15 reps
Overhead Press 1 set 8-10 reps
Curls 1 set 1-10 reps
Crunches 1 set To Failure


Exercise/ Routine #32 # of Sets # of Reps
Squats or Leg Press 1 set 20 reps
Pullovers 1 set 20 reps
Dumbbell Bench Press 1 set 10 reps
Dumbbell Shoulder Press 1 set 10 reps
Dumbbell Shrugs 1 set 10 reps
Squats or Leg Press 1 set 5 reps
Deadlifts 1 set 3-5 reps
Dumbbell Curls 1 set 10 reps
Pinch Grips 1 set 8-10 reps
Farmers Walk 1 set To Failure


Exercise/ Routine #33 # of Sets # of Reps
Deadlifts 1 set 6-8 reps
Close Grip Lat Pulldowns 1 set 8 reps
Barbell Rows 1 set 8 reps
Pullovers 1 set 8 reps
Squats 1 set 8 reps
One Leg Press 1 set 10 reps
Bench Press 1 set 8 reps
Weighted Dips 1 set 8 reps
Military Press 1 set 8 reps
Bicep Curls 1 set 8-10 reps
Tricep Pushdowns 1 set 8-10 reps
Crunches 1 set 100


Exercise/ Routine #34 # of Sets # of Reps
Hanging Knee Raises 2 set 8-12 reps
Weighted Chinups 2 set 8-12 reps
Weighted Dips 2 set 8-12 reps
Upright Rows 2 set 8-12 reps
Leg Presses 2 set 8-12 reps
Calf Raises 2 set 8-12 reps
Super Gripper 2 set 8-12 reps


Exercise/ Routine #35 # of Sets # of Reps
Hammer Strength Chest Press 1 set 8-15 reps
Close Grip Pulldown 1 set 8-15 reps
Dumbbell Lateral/
Machine Shoulder Press
1 set 8-15 reps
Leg Press 1 set 20 reps


Exercise/ Routine #36 # of Sets # of Reps
Dumbbell Rows 1 set 8-12 reps
Military Press 1 set 8-12 reps
Tricep Pushdowns 1 set 8-12 reps
Barbell Curls 1 set 8-12 reps
Bench Press 1 set 8-12 reps
Leg Extensions or Squats 1 set 8-12 reps


Exercise/ Routine #37 # of Sets # of Reps
DAY ONE
Bench Press 2 set 8-15 reps
Dumbbell Side Laterals 2 set 8-20 reps
Barbell Preacher Curls 1 set 8-15 reps
Close Grip Bench Press 2 set 8-12 reps
DAY TWO
Squats 1 set 10-25 reps
Deadlifts 1 set 8-15 reps
Dumbbell Rows 2 set 8-20 reps
One Leg Calf Raises 2 set 15-50 reps
Crunches 2 set 20-30 reps


Exercise/ Routine #38 # of Sets # of Reps
DAY ONE
Deadlift 1 set 10 reps
Leg Press 1 set 20 reps
Overhead Press 1 set 5-8 reps
Shrugs 1 set 15 reps
Pulldown to Chest 1 set 8-12 reps
Standing Calf Raise 1 set 15 reps
Four Way Neck Machine 1 set 15 reps
Reverse Curls 1 set 12 reps
Weighted Situps 1 set 15 reps
DAY TWO
Squats 1 set 15 reps
Bench Press 1 set 5 reps
Hammer Lateral Raise 1 set 6-8 reps
One Arm Dumbbell Press 1 set 6-8 reps
Tricep Pushdowns 1 set 12 reps
Standing Calf Raise 1 set 15 reps
Four Way Neck Machine 1 set 15 reps
Reverse Curls 1 set 12 reps
Weighted Situps 1 set 15 reps


Exercise/ Routine #39 # of Sets # of Reps
DAY ONE
Squats 1 set 10-12 reps
Overhead Press 1 set 8-10 reps
Weighted Crunches 1 set To Failure
Neck Flexion 1 set 8-10 reps
Grip Work 1 set 8-10 reps
DAY TWO
Trap Bar Deadlifts 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Thick Bar Chins 1 set 8-10 reps
Side Bends 1 set 8-10 reps
Grip Work 1 set 8-10 reps


Exercise/ Routine #40 # of Sets # of Reps
DAY ONE
Hammer Squats 1 set 10-12 reps
Decline Press 1 set 8-10 reps
Parallel Grip Pulldown 1 set 8-10 reps
Hammer Incline Press 1 set 8-10 reps
Machine Pullover 1 set 8-10 reps
Shrugs 1 set 8-10 reps
One Legged Calf Raise 1 set 12-15 reps
Ab Crunch 1 set To Failure
Hammer Gripper 1 set 8-10 reps
DAY TWO
Hammer Leg Press 1 set 10-12 reps
Hammer Behind Neck Press 1 set 8-10 reps
Close Grip Pulldown 1 set 8-10 reps
Hammer Incline Press 1 set 8-10 reps
Hammer Neck Machine 1 set 8-10 reps
Hyperextensions 1 set 8-10 reps
Hammer Reverse Curls 1 set 8-10 reps
Wrist Curls 1 set 8-10 reps


Exercise/ Routine #41 # of Sets # of Reps
DAY ONE
Squats 1 set 20 reps
Bench Press 1 set 8-12 reps
Parallel Grip Chins 1 set 8-12 reps
Weighted Crunch 1 set 15-20 reps
DAY TWO
Trap Bar Deadlifts 1 set 15 reps
Standing Press 1 set 8-12 reps
Rows 1 set 8-12 reps
Weighted Crunch 1 set 15-20 reps


Exercise/ Routine #42 # of Sets # of Reps
DAY ONE
Harness Squats 1 set 15-20 reps
Trap Bar Press 1 set 6-10 reps
Decline Press 1 set 5-8 reps
Farmers Walk 1 set 15-20 reps
One Leg Heel Raise 1 set 5-8 reps
Neck Work 1 set 10-12 reps
DAY TWO
Back Extensions 1 set 12-15 reps
Dumbbell Rows 1 set 6-10 reps
Sandbag Carry 1 set 15-20 reps
Reverse and Regular
Wrist Curl
1 set 5-8 reps
Neck Work 1 set 10-12 reps


Exercise/ Routine #43 # of Sets # of Reps
DAY ONE
Squats 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Pullovers 1 set 8-10 reps
Dumbbell Rows 1 set 8-10 reps
Shrugs 1 set 8-10 reps
Close Grip Bench Press 1 set 8-10 reps
Barbell Curls 1 set 8-10 reps
Leg Curls 1 set 10-12 reps
Standing Calf Raises 1 set 12-15 reps
DAY TWO
Deadlifts 1 set 10-12 reps
Hammer Bench Press 1 set 8-10 reps
Dips 1 set 8-10 reps
Chinups 1 set 8-10 reps
Seated Dumbbell Press 1 set 8-10 reps
Dumbbell Curls 1 set 8-10 reps
Leg Extensions 1 set 10-12 reps
Calf Raises 1 set 12-15 reps
Crunches 1 set To Failure


Exercise/ Routine #44 # of Sets # of Reps
DAY ONE
Military Press 1 set 6-8 reps
Squats 1 set 20 reps
Stifflegged Deadlifts 1 set 15 reps
Squats 1 set 20 reps
Negative Chins 1 set 6-10 reps
Neck Flexion 1 set 12 reps
Grip Work 1 set 8-10 reps
Crunches 1 set To Failure
DAY TWO
Deadlifts 1 set 12-15 reps
Leg Press 1 set 20 reps
Bench Press 1 set 10-12 reps
Lateral Pulldowns 1 set 8-10 reps
Neck Extensions 1 set 12 reps
Shrugs 1 set 10-15 reps
Sidebends 1 set 10-15 reps
Grip Work 1 set 8-10 reps
Crunches 1 set To Failure


Exercise/ Routine #45 # of Sets # of Reps
DAY ONE
Incline Press 2 set 8-10 reps
Seated Shoulder Press 2 set 8-10 reps
Preacher Curls 1 set 8-10 reps
DAY TWO
Squats 1 set 15-20 reps
Deadlifts 1 set 15-20 reps
One Arm Dumbbell Rows 1 set 8-10 reps
One Leg Calf Raise 1 set 15-20 reps
Crunches 1 set 15-20 reps


Exercise/ Routine #46 # of Sets # of Reps
DAY ONE
Leg Press 1 set 10-12 reps
Barbell Pullovers 1 set 8-10 reps
Weighted Dips 1 set 8-10 reps
Curls 1 set 8-10 reps
DAY TWO
Squats 1 set 10-12 reps
Light Dumbbell Pullovers 1 set 20-25 reps
Incline Press 1 set 8-10 reps
Lateral Raises 1 set 8-10 reps
Crunches 1 set To Failure


Exercise/ Routine #47 # of Sets # of Reps
DAY ONE
Squats/Deadlifts 3 set 8-12 reps
Seated Row 2 set 8-12 reps
Close Grip Chins 1 set 8-12 reps
Dumbbell Rows 1 set 8-12 reps
Shrug Row 1 set 8-12 reps
Dumbbell Shrug 1 set 8-12 reps
Barbell or Dumbbell Curls 1 set 8-12 reps
DAY TWO
Bench Press 3 set 8-12 reps
Dumbbell Incline Press 2 set 8-12 reps
Barbell Cuban Press 1 set 8-12 reps
Dumbbell Side Lateral 1 set 8-12 reps
Weighted Tricep Dip 1 set 8-12 reps
Dumbbell Seated Extensions 1 set 8-12 reps
Calf Raises 1 set 8-12 reps


Exercise/ Routine #48 # of Sets # of Reps
DAY ONE
Leg Press 1 set 10-15 reps
Hammer Hi-Row 1 set 6-10 reps
Hammer Incline 1 set 6-10 reps
Shoulder Rotations 1 set 10 reps
DAY TWO
Deadlifts 1 set 8-12 reps
Seated Shoulder Press 1 set 6-10 reps
Weighted Underhand Grip Chins 1 set 6-10 reps
Hammer Side Laterals 1 set 6-10 reps
Hammer Rear Delts 1 set 6-10 reps


Exercise/ Routine #49 # of Sets # of Reps
DAY ONE
Reverse Grip Chins 2 sets 8-12 reps
Dips 2 sets 8-12 reps
Dumbbell Shrugs 2 sets 8-12 reps
Crunches 1 set 100 reps
DAY TWO
Dumbbell Squats 2 sets 10-12 reps
Dumbbell Overhead Press 2 sets 8-12 reps
Standing Calf Raises 2 sets 10-20 reps
Neck Flexes 2 sets 8-12 reps


Exercise/ Routine #50 # of Sets # of Reps
DAY ONE
Squats 1 sets 10-15 reps
Stiff Leg Deadlifts 1 sets 8-12 reps
Donkey Calf Raise 1 sets 8-12 reps
Crunches 1 set 10-15 reps
DAY TWO
Incline Barbell Press 1 sets 8-12 reps
Weighted Chins 1 sets 8-12 reps
Weighted Dips 1 sets 8-12 reps
One Arm Dumbbell Rows 1 sets 8-12 reps


Exercise/ Routine #51 # of Sets # of Reps
DAY ONE
Pullover 1 sets 8-10 reps
Pulldown 1 sets 8-10 reps
Arm Cross 1 sets 8-10 reps
Decline Press 1 set 8-10 reps
Lateral Raise 1 set 8-10 reps
Delt Press 1 set 8-10 reps
DAY TWO
Leg Extensions 1 sets 8-12 reps
Leg Press 1 sets 8-12 reps
Calf Raise 1 sets 12-15 reps
Bicep Curls 1 sets 8-10 reps
Tricep Curls 1 set 8-10 reps


Exercise/ Routine #52 # of Sets # of Reps
DAY ONE
Squats 1 sets 20 reps
Pullovers 1 sets 10-15 reps
Bench Press 1 sets 6-10 reps
Lat Pulldowns 1 set 6-10 reps
Shoulder Press 1 set 6-10 reps
Tricep Press 1 set 6-10 reps
Bicep Curls 1 set 6-10 reps
Reverse Bicep Curls 1 set 6-10 reps
Crunches 1 set 15-20 reps
Hyper Extensions 1 set To Failure
DAY TWO
Deadlift 1 sets 20 reps
Leg Press 1 sets 15-20 reps
Bench Press 1 sets 15-20 reps
Rows 1 sets 15-20 reps
Lateral Raises 1 set 6-10 reps
Dips 1 set To Failure
Pullups 1 set To Failure


Exercise/ Routine #53 # of Sets # of Reps
DAY ONE
Barbell Squats 2 sets 5-1-5 reps
Reverse Grip Chins 2 sets 5-1-5 reps
Seated Dumbbell Press 2 sets 5-1-5 reps
Neck Extensions 2 set 5-1-5 reps
Crunches 2 set 5-1-5 reps
DAY TWO
Dumbbell Deadlifts 2 sets 5-1-5 reps
Dumbbell Row 2 sets 5-1-5 reps
Weightd Dips 2 sets 5-1-5 reps
Barbell Calf Raise 2 sets 5-1-5 reps


Exercise/ Routine #54 # of Sets # of Reps
DAY ONE
Military Press 1 sets 8-10 reps
Pulldowns 1 sets 8-10 reps
Bench Press 1 sets 8-10 reps
Cable Row 1 set 8-10 reps
Standing Calf Raise 1 set 12-15 reps
Crunches 1 set To Failure
DAY TWO
Squats 1 sets 10-12 reps
Leg Curls 1 sets 10-12 reps
Seated Calf Raise 1 sets 12-15 reps
Incline Situp 1 sets To Failure


Exercise/ Routine #55 # of Sets # of Reps
DAY ONE
Squats 1 sets 20 reps
Calf Raises 1 sets 15 reps
Military Press 1 sets 8-10 reps
Barbell Curls 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Crunches 1 set 50-100 reps
DAY TWO
Bench Press 1 sets 8-10 reps
Incline Dumbbell Press 1 sets 15 reps
Deadlifts 1 sets 15 reps
Palms Up Pulldowns 1 sets 8-10 reps
Dumbbell Shrugs 1 sets 15 reps
Neck Extensions 1 sets 8-10 reps


Exercise/ Routine #56 # of Sets # of Reps
DAY ONE
Squats 1 sets 15 reps
Standing Calf Raises 1 sets 15 reps
Seated Presses 1 sets 8 reps
Shrugs 1 set 8 reps
Crunches 1 set 8 reps
DAY TWO
Stiff Leg Deadlifts 1 sets 15 reps
Dips 1 sets 8 reps
Chins 1 sets 8 reps
Close Grip Bench Press 1 sets 8 reps
Curls 1 sets 8 reps


Exercise/ Routine #57 # of Sets # of Reps
DAY ONE
Squats 1 sets 10-12 reps
Incline Bench Press 1 sets 8-10 reps
Shrugs 1 sets 8-10 reps
Bicep Curls 1 set 8-10 reps
Standing Calf Raises 1 set 8-10 reps
DAY TWO
Deadlifts 1 sets 10-12 reps
Overhead Press 1 sets 8-10 reps
Chinups 1 sets 8-10 reps
Seated Calf Raises 1 sets 8-10 reps


Exercise/ Routine #58 # of Sets # of Reps
DAY ONE
Weighted Dips 1 sets 6-8 reps
Incline Dumbbell Press 1 sets 6-8 reps
Dumbbell Shrugs 2 sets 6-8 reps
Dumbbell Curls 2 set 6-8 reps
DAY TWO
Reverse Grip Chins 1 sets 6-8 reps
Dumbbell Rows 1 sets 6-8 reps
Seated Dumbbell Press 2 sets 6-8 reps
Tricep Dips 2 sets 6-8 reps
DAY THREE
Barbell Squats 2 sets 10-15 reps
Calf Raises 2 sets 10-15 reps
Crunches 2 sets 25 reps
Barbell Curls 2 sets 8-12 reps


Exercise/ Routine #59 # of Sets # of Reps
DAY ONE
Bench Press 1 sets 8-10 reps
Bent Over Row 1 sets 8-10 reps
Seated Military Press 1 sets 8-10 reps
Plier Lifting 1 set 8-10 reps
DAY TWO
Weighted Dips 1 sets 8-10 reps
Weighted Pullups 1 sets 8-10 reps
Seated One Arm Dumbbell Press 1 sets 8-10 reps
Pinch Grip 1 sets 8-10 reps
DAY THREE
Trap Bar Deadlifts 1 sets 8-10 reps
Bodyweight Dips 1 sets 8-10 reps
Wrist Roller 1 sets 8-10 reps


Exercise/ Routine #60 # of Sets # of Reps
DAY ONE
Bench Press 1 sets 8-10 reps
Pulley Flyes 1 sets 8-10 reps
Deadlifts 1 sets 8-10 reps
Pulldowns 1 set 8-10 reps
Side Laterals 1 set 8-10 reps
Curls 1 set 8-10 reps
DAY TWO
Leg Press 1 sets 10-12 reps
Leg Extensions 1 sets 10-12 reps
Straight Leg Deadlifts 1 sets 10-12 reps
Calf Raises 1 sets 8-10 reps
Rope Crunches 1 set 8-10 reps
DAY THREE
Weighted Dips 1 sets 8-10 reps
Weighted Pullups 1 sets 8-10 reps
Dumbbell Shoulder Press 1 sets 8-10 reps
Shrugs 1 set 8-10 reps
Tricep Extensions 1 set 8-10 reps