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HIT inspired training

by Get shit On

Program Description

My goal is to give any lifter whether advanced or newbie a well strucktured program that is simple but guarantees great results. After one month training block take one week off and recover HARDER THAN LAST TIME!!!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2024 05:45
  • Last Edited
    Jun 18, 2025 09:18

Summary

Unleash your potential with this 4-week HIT-inspired training program designed for those ready to push their limits. Comprising 5 intense sessions each week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing machines, free weights, and cables. Each workout emphasizes forced reps and high intensity, ensuring you maximize muscle growth and strength gains. Get ready to challenge yourself and transform your physique!
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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
Seated Dip (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
8 reps
RPE 10
2
Incline Chest Press (Machine)
1
8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
8 reps
RPE 10
2
Incline Chest Press (Machine)
1
8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
8 reps
RPE 10
2
Incline Chest Press (Machine)
1
8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
High Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Pull-Up (Weighted)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Pullover (Machine)
1
8 reps
RPE 10
3
Barbell Row
1
8 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
5
Bicep Curl (Cable)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Barbell Row
1
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
8 reps
RPE 10
5
Pull-Up (Weighted)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Preacher Curl
1
-
3
Chest Supported Row (Machine)
1
-
4
Pull-Up (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
3 reps
-
RPE 6
RPE 8
RPE 9
3
Leg Curl
2
25 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
25 reps
RPE 10
3
Leg Extension
1
25 reps
RPE 10
4
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
25 reps
RPE 10
3
Leg Extension
1
25 reps
RPE 10
4
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
-
2
Squat (Barbell)
2
25 reps
RPE 10
3
Leg Extension
1
25 reps
RPE 10
4
Reverse Pec Deck
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
Barbell Row
2
8 reps
RPE 10
4
Seated Dip (Machine)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
8 reps
RPE 10
2
Barbell Row
1
-
3
Incline Chest Press (Machine)
1
8 reps
RPE 10
4
Pullover (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
High Row
2
-
3
Incline Chest Press (Machine)
1
8 reps
RPE 10
4
Pullover (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
High Row
2
-
3
Incline Chest Press (Machine)
1
8 reps
RPE 10
4
Pullover (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
-
2
Shoulder Press (Plate Loaded)
1
-
3
Face Pull
2
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
-
3
Face Pull
2
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
1
-
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
-
5
Face Pull
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
1
-
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
-
5
Face Pull
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
1
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Seated Dip (Machine)
1 Set
8 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
3
Tricep Pushdown (Cable)
1 Set
8 Reps
@10
4
Shoulder Press (Plate Loaded)
1 Set
8 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
Barbell Row
2 Sets
8 Reps
@10
4
Seated Dip (Machine)
2 Sets
@10
Day 2
1
Preacher Curl (EZ Bar)
1 Set
8 Reps
@10
2
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@10
@10
3
High Row
1 Set
-
4
Lat Pulldown (Close Grip)
1 Set
-
5
Pull-Up (Weighted)
2 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
-
@6
@8
@9
3
Leg Curl
2 Sets
25 Reps
@10
4
Leg Extension
2 Sets
15 Reps
@10
5
Leg Press (45 Degrees)
1 Set
-
Day 5
1
Lateral Raise (Machine)
1 Set
-
2
Shoulder Press (Plate Loaded)
1 Set
-
3
Face Pull
2 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
6
Skull Crusher (Barbell)
1 Set
10 Reps
@10