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BoostcampPNG

HIT Program

by Mikkel N.
1 athletes joined

Program Description

This is for advanced only. if your intermidiate cut down on the volume. if your novice u need to Unintesify the program and volume, which is not worth it in most cases

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 28, 2025 02:59
  • Last Edited
    Jul 28, 2025 04:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Power Shrug
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Pec Deck (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Power Shrug
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Pec Deck (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Power Shrug
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Pec Deck (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Power Shrug
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Pec Deck (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Power Shrug
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Pec Deck (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Power Shrug
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Pec Deck (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Power Shrug
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Pec Deck (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Power Shrug
1
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Pec Deck (Machine)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-12 reps
RPE 10
2
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
3
Bent Leg Raise
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-12 reps
RPE 10
2
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
3
Bent Leg Raise
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-12 reps
RPE 10
2
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
3
Bent Leg Raise
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-12 reps
RPE 10
2
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
3
Bent Leg Raise
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-12 reps
RPE 10
2
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
3
Bent Leg Raise
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-12 reps
RPE 10
2
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
3
Bent Leg Raise
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-12 reps
RPE 10
2
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
3
Bent Leg Raise
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-12 reps
RPE 10
2
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
3
Bent Leg Raise
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
RPE 10
2
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
RPE 10
2
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
RPE 10
2
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
RPE 10
2
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
RPE 10
2
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
RPE 10
2
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
RPE 10
2
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
RPE 10
2
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
2
Dip (Weighted)
2 Sets
6-10 Reps
@10
3
Power Shrug
1 Set
6-10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
5
Incline Bench Press (Smith Machine)
1 Set
6-10 Reps
@10
6
Pec Deck (Machine)
1 Set
6-10 Reps
@10
Day 2
1
Platz Squat
1 Set
6-12 Reps
@10
2
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@10
3
Bent Leg Raise
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Hamstring Curl
2 Sets
8-12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@10
3A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
5
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@10
Day 5
1
Platz Squat
1 Set
6-10 Reps
@10
2
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10