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.
| 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 |
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DAY ONE
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| 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 |
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DAY TWO
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| 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 |
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One-Repetition Chin-Up (30 seconds up,
30 seconds down) immediately followed by: |
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| Biceps Curl | 1 set | 8-10 reps |
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One-Repetition Dip (30 up, 30 down)
immediately followed by |
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| 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 |
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DAY ONE
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| 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 |
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DAY TWO
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| 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 |
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MONDAY/THURSDAY
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| 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 |