Program Description
Build the main muscle groups. Two day rest instead of one.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 16, 2025 08:43
- Last EditedJul 23, 2025 09:53
Summary
Unleash your potential with the HIT Builder program, a comprehensive 12-week training plan designed for serious lifters. This high-intensity program features seven days of expertly crafted workouts targeting all major muscle groups, ensuring balanced development and peak performance. Each session incorporates supersets and a variety of exercises, including barbell, machine, and bodyweight movements, to maximize your gains and keep you engaged. Get ready to push your limits and transform your physique with this dynamic approach to strength training!
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
6 reps
-
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2
Lat Pulldown
1
5 reps
-
3
Deadlift (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Leg Press
1
15 reps
-
2
Standing Calf Raise
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6 reps
-
2
Reverse Pec Deck
1
6 reps
-
3
Bicep Curl (Barbell)
1
6 reps
-
4A
V-Handle Tricep Pushdown (Cable)
1
6 reps
-
4B
Dip (Bodyweight)
1
3 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Calf Raise (Machine)
1
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Pec Deck (Machine)1 Set
1 Set
6 Reps
-
-
1B
Incline Bench Press (Barbell)1 Set
3 Reps
-
2
Lat Pulldown1 Set
5 Reps
-
3
Deadlift (Barbell)1 Set
8 Reps
-
Day 3
1A
Leg Extension1 Set
15 Reps
-
1B
Leg Press1 Set
15 Reps
-
2
Standing Calf Raise1 Set
15 Reps
-
Day 5
1
Lateral Raise (Dumbbell)1 Set
6 Reps
-
2
Reverse Pec Deck1 Set
6 Reps
-
3
Bicep Curl (Barbell)1 Set
6 Reps
-
4A
V-Handle Tricep Pushdown (Cable)1 Set
6 Reps
-
4B
Dip (Bodyweight)1 Set
3 Reps
-
Day 7
1A
Leg Extension1 Set
1 Reps
-
1B
Squat (Barbell)1 Set
8 Reps
-
2
Calf Raise (Machine)1 Set
12 Reps
-
Day 2
1
Walk1 Set
20 mins
-
Day 4
1
Walk1 Set
20 mins
-
Day 6
1
Walk1 Set
20 mins
-