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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 On average workouts take about ~50 minutes: Day 1: ~30 minutes Day 2: ~50 minutes Day 3: ~70minutes

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 21, 2025 01:37
  • Last Edited
    Oct 25, 2025 05:35

Summary

Unlock your potential with the HIT 101 Program by Iwo Lifts, a comprehensive 10-week training regimen designed for serious lifters. Committing just three days a week, you'll engage in full-body workouts that incorporate essential movements like the Incline Bench Press and Romanian Deadlift, ensuring balanced muscle development and strength gains. This program is perfect for those looking to elevate their fitness game with structured, effective training. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.4%
Chest
13.4%
Middle Delts
11.4%
Lats
9.4%
Triceps
9.4%
Upper Back
9.4%
Hamstrings
7.7%
Biceps
7.4%
Quadriceps
7%
Glutes
3.7%
Abs
3%
Rear Delts
2%
Lower Back
1.3%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
15-20 reps
RPE 10
4
Dumbbell Row
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Single-Leg Leg Curl
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
7
Pec Deck (Machine)
2
15-20 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 2
1
Pull-Up (Weighted)
3 Sets
5 Reps
@7
2
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
4
Dumbbell Row
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Squat (Low Bar)
2 Sets
5 Reps
@7
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Single-Leg Leg Curl
2 Sets
8-12 Reps
@10
4A
Bayesian Curl
2 Sets
8-12 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
6
Hanging Leg Raise
1 Set
12-15 Reps
@10
7
Pec Deck (Machine)
2 Sets
15-20 Reps
@10