Goel's HIT for professionals
3 days, on repeat (rest as necessary). No leg days, or in other words, all days are leg days. Enjoy!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 0 reps |
| 2 | Chest Fly (Dumbbell) | 2 | 0 reps |
| 3 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 0 reps |
| 5 | Lying Leg Curl | 2 | 0 reps |
| 6 | Single Leg Romanian Deadlift | 2 | 0 reps |
| 7 | Hip Thrust (Machine) | 1 | 0 reps |
| 8 | Hanging Leg Raise | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 0 reps |
| 2 | Iso-lateral High Row | 2 | 0 reps |
| 3 | Bent Over Row (Barbell) | 2 | 0 reps |
| 4 | Deadlift (Barbell) | 1 | 0 reps |
| 5 | Leg Extension | 2 | 0 reps |
| 6 | Walking Lunge (Dumbbell) | 1 | 0 reps |
| 7 | Standing Calf Raise | 2 | 0 reps |
| 8 | Cable Crunch | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 2 | 0 reps |
| 2 | Lateral Raise (Machine) | 1 | 0 reps |
| 3 | Rear Delt Fly (Machine) | 2 | 0 reps |
| 4 | Dip (Weighted) | 2 | 0 reps |
| 5 | Skull Crusher (Barbell) | 1 | 0 reps |
| 6 | Squat (Barbell) | 2 | 0 reps |
| 7 | Standing Calf Raise | 2 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Goel's HIT for professionals is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Goel's HIT for professionals is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Goel's HIT for professionals is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
