HIT program 4.0

**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!

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Weighted)

Seated Row (Cable)

Rear Delt Fly (Cable)

Hammer Curl (Dumbbell)

Preacher Curl (EZ Bar)

pull 1

Chest Supported Row (Machine)

pull 2

Standing Behind Neck Shoulder Press (Barbell)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Seated Overhead Extension (EZ Bar)

JM Press (Smith Machine)

Hip Abductor (Machine)

Push 1

AD Press

push 2

Squat (Barbell)

Squat (Paused)

Hamstring Curl

Decline Sit Up (Weighted)

Lying Leg Raise

legs

Tempo Squat (Barbell)

Leg Extension

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