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The training programs shown in this sections are both HIT style programs. HIT stands for High Intensity
Training. They are used by bodybuilders for very large gains in muscle mass and strength, but involve lifting very heavy loads
of weight and if you attempt them you should have someone spotting at all times. Hit training involves doing very
few reps of 90 percent of your maximum, which greatly increases strength but reduces endurance.
HIT training program #1
Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working
set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 -
10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted
Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
( Source: program taken from www.bodybuilding.com)
HIT Training Program #2
Day 1 - Monday
| Exercise |
Weeks 1 & 3 |
Weeks 2 & 4 |
| Deadlift - |
1 x 5 |
5 x 5 |
| Chins - |
5 x 5 |
1 x 5 |
| Shrugs - |
1 x 5 |
5 x 5 |
Day 2 - Tuesday
| Exercise |
Weeks 1 & 3 |
Weeks 2 & 4 |
| Bench Press - |
5 x 5 |
1 x 5 |
| Dumbbell Shoulder Press - |
1 x 5 |
5 x 5 |
| Lateral Raise - |
1 x 15 |
1 x 15 |
Day 3 - Thursday
| Exercise |
Weeks 1 & 3 |
Weeks 2 & 4 |
| Squat - |
5 x 5 |
1 x 5 |
| Leg Curl - |
1 x 5 |
5 x 5 |
| Calf Raise - |
5 x 5 |
1 x 5 |
Day 4 - Friday
| Exercise |
Weeks 1 & 3 |
Weeks 2 & 4 |
| Close Grip Bench Lockouts* - |
1 x 5 |
5 x 5 |
| Pushdowns* - |
5 x 5 |
1 x 5 |
| Seated Dumbbell Curls - |
1 x 5 |
5 x 5 |
(Source: www.bodybuilding.com, written by Shannon Pittman)
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