HIT Program

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Weighted)

Dip (Weighted)

Power Shrug

Chest Supported Row (Machine)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

chest n back

Platz Squat

Decline Crunch (Weighted)

Bent Leg Raise

Leg Extension

Hamstring Curl

legs n abs

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

arms n shoulder

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Upper

Seated Hamstring Curl

Calf Raise (Leg Press)

Lower 

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