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Goel's HIT for professionals

by Akash G.

Program Description

Hitting eash muscle group in 3 days. Extra quad and core focus as most people have those underdeveloped.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 15, 2025 06:43
  • Last Edited
    Jun 18, 2025 08:12

Summary

Elevate your training with Goel's HIT for Professionals, a dynamic 12-week program designed for serious lifters. Committing just three days a week, you'll tackle a balanced mix of strength and hypertrophy workouts, focusing on major muscle groups like chest, back, and legs. Each session combines essential compound movements with targeted isolation exercises to maximize gains and build functional strength. Perfect for those ready to push their limits and achieve serious results in a structured, effective format.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
-
2
Chest Fly (Dumbbell)
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Preacher Curl (EZ Bar)
2 Sets
-
5
Lying Leg Curl
2 Sets
-
6
Single Leg Romanian Deadlift
2 Sets
-
7
Hip Thrust (Machine)
1 Set
-
8
Hanging Leg Raise
2 Sets
-
Day 1
1
Wide Grip Lat Pulldown
2 Sets
-
2
Iso-lateral High Row
2 Sets
-
3
Bent Over Row (Barbell)
2 Sets
-
4
Deadlift (Barbell)
1 Set
-
5
Leg Extension
2 Sets
-
6
Walking Lunge (Dumbbell)
1 Set
-
7
Standing Calf Raise
2 Sets
-
8
Cable Crunch
2 Sets
-
Day 3
1
Shoulder Press (Plate Loaded)
2 Sets
-
2
Lateral Raise (Machine)
1 Set
-
3
Rear Delt Fly (Machine)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
Skull Crusher (Barbell)
1 Set
-
6
Squat (Barbell)
2 Sets
-
7
Standing Calf Raise
2 Sets
-