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HIT 101 Program: by Iwo Lifts

by Iwo Górski

Program Description

If you want to get very lean (10% BF or lower) this program will help you maintain your strength. This program was also designed for people who have recently felt really drained by training so that they can recover and grow

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 21, 2025 01:37
  • Last Edited
    Oct 22, 2025 05:32
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Chest
10.5%
Upper Back
10.5%
Middle Delts
10%
Hamstrings
9.5%
Lats
9.5%
Triceps
8.4%
Quadriceps
8.4%
Biceps
7.4%
Abs
4.2%
Glutes
3.7%
Lower Back
3.2%
Rear Delts
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 7
3
Pull-Up (Weighted)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
2
8-12 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2A
Leg Extension
2
8-12 reps
RPE 10
2B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
3A
Bayesian Curl
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Hanging Leg Raise
1
12-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@7
3
Pull-Up (Weighted)
1 Set
12-15 Reps
@10
Day 3
1
Hack Squat
1 Set
6-8 Reps
@10
2A
Leg Extension
2 Sets
8-12 Reps
@10
2B
Single-Leg Leg Curl
2 Sets
8-12 Reps
@10
3A
Bayesian Curl
2 Sets
8-12 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
5
Hanging Leg Raise
1 Set
12-15 Reps
@10
Day 2
1
Seated Cable Flye
2 Sets
8-12 Reps
@10
2
Barbell Row
2 Sets
6-8 Reps
@10
3
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
4
Wide Grip Pull-Up
1 Set
12-15 Reps
@10