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HIT program 4.0

by Mikkel N.
1 athletes joined

Program Description

**HIT Program 4.0** is a dynamic 4-week training regimen designed to elevate your strength and endurance through high-intensity workouts. Comprising 20 sessions, this program focuses on compound movements and targeted exercises that maximize muscle engagement and promote growth. Each week features a well-structured split, including push, pull, and leg days, ensuring balanced development across all major muscle groups. Get ready to push your limits and achieve your fitness goals with this challenging yet rewarding program!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 01, 2025 01:24
  • Last Edited
    Aug 03, 2025 02:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
4
8-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
4
8-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
4
8-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
4
8-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
78%
2
Squat (Paused)
3
2 reps
73%
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5
Lying Leg Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
78%
2
Squat (Paused)
3
3 reps
73%
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5
Lying Leg Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
78%
2
Squat (Paused)
3
4 reps
73%
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5
Lying Leg Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
81%
2
Squat (Paused)
3
2 reps
76%
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5
Lying Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 10
2
AD Press
2
6-10 reps
RPE 10
3
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 10
2
AD Press
2
6-10 reps
RPE 10
3
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 10
2
AD Press
2
6-10 reps
RPE 10
3
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 10
2
AD Press
2
6-10 reps
RPE 10
3
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
4
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
4
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
4
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
4
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Tempo Squat (Barbell)
3
2 reps
69%
3
Leg Extension
2
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5
Lying Leg Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Tempo Squat (Barbell)
3
3 reps
69%
3
Leg Extension
2
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5
Lying Leg Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Tempo Squat (Barbell)
3
4 reps
69%
3
Leg Extension
2
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5
Lying Leg Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
76%
2
Tempo Squat (Barbell)
3
2 reps
72%
3
Leg Extension
2
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5
Lying Leg Raise
2
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
6-10 Reps
@10
3
Rear Delt Fly (Cable)
4 Sets
8-15 Reps
@10
4
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
3
Rear Delt Fly (Cable)
4 Sets
10-15 Reps
@10
4
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
4
Seated Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
5
JM Press (Smith Machine)
2 Sets
8-12 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@10
2
AD Press
2 Sets
6-10 Reps
@10
3
Seated Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
3 Sets
6-10 Reps
@10
5
JM Press (Smith Machine)
2 Sets
6-10 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
78%
2
Squat (Paused)
3 Sets
2 Reps
73%
3
Hamstring Curl
2 Sets
6-10 Reps
@10
4
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5
Lying Leg Raise
2 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
4 Reps
73%
2
Tempo Squat (Barbell)
3 Sets
2 Reps
69%
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
5
Lying Leg Raise
2 Sets
8-12 Reps
@10