Program Description
Experimental 1 set HIT program Set 1: 8-12 RPE 9-10 Rest 15 secs Perform as many sets until you reach 20 total reps. (15 secs rest for each break)
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout40 minutes
- CreatedMar 07, 2025 08:57
- Last EditedMar 18, 2025 11:22
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Shoulder Press (Machine)
1
8-12 reps
-
5
Tricep Pushdown (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Shoulder Press (Machine)
1
8-12 reps
-
5
Tricep Pushdown (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Shoulder Press (Machine)
1
8-12 reps
-
5
Tricep Pushdown (Cable)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Single Arm Iso Row
1
8-12 reps
-
4
Face Pull
1
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Single Arm Iso Row
1
8-12 reps
-
4
Face Pull
1
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Single Arm Iso Row
1
8-12 reps
-
4
Face Pull
1
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Back Extension (Weighted)
1
8-12 reps
-
4
Leg Extension
1
8-12 reps
-
5
Decline Crunch (Weighted)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Lying Leg Curl
1
8-12 reps
-
4
Leg Press
1
8-12 reps
-
5
Decline Crunch (Weighted)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Back Extension (Weighted)
1
8-12 reps
-
4
Leg Extension
1
8-12 reps
-
5
Decline Crunch (Weighted)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
8-12 reps
-
2
JM Press (Smith Machine)
1
8-12 reps
-
3
Preacher Curl (EZ Bar)
1
8-12 reps
-
4
Bench Press (Close Grip)
1
8-12 reps
-
5
Bicep Curl (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
8-12 reps
-
2
JM Press (Smith Machine)
1
8-12 reps
-
3
Preacher Curl (EZ Bar)
1
8-12 reps
-
4
Bench Press (Close Grip)
1
8-12 reps
-
5
Bicep Curl (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
8-12 reps
-
2
JM Press (Smith Machine)
1
8-12 reps
-
3
Preacher Curl (EZ Bar)
1
8-12 reps
-
4
Bench Press (Close Grip)
1
8-12 reps
-
5
Bicep Curl (Barbell)
1
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
8-12 Reps
@9
2
Bench Press (Dumbbell)1 Set
8-12 Reps
-
3
Lateral Raise (Dumbbell)1 Set
8-12 Reps
-
4
Shoulder Press (Machine)1 Set
8-12 Reps
-
5
Tricep Pushdown (Cable)1 Set
8-12 Reps
-
Day 2
1
Chest Supported Row (Machine)1 Set
8-12 Reps
-
2
Lat Pulldown1 Set
8-12 Reps
-
3
Single Arm Iso Row1 Set
8-12 Reps
-
4
Face Pull1 Set
8-12 Reps
-
5
Hammer Curl (Dumbbell)1 Set
8-12 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
8-12 Reps
-
2
Squat (Barbell)1 Set
8-12 Reps
-
3
Back Extension (Weighted)1 Set
8-12 Reps
-
4
Leg Extension1 Set
8-12 Reps
-
5
Decline Crunch (Weighted)1 Set
8-12 Reps
-
Day 4
1
Seated Military Press (Smith Machine)1 Set
8-12 Reps
-
2
JM Press (Smith Machine)1 Set
8-12 Reps
-
3
Preacher Curl (EZ Bar)1 Set
8-12 Reps
-
4
Bench Press (Close Grip)1 Set
8-12 Reps
-
5
Bicep Curl (Barbell)1 Set
8-12 Reps
-