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Howey's Phase One HIT A B

by Jason H.

Program Description

A mass gain programme for novice trainers utilising High Intensity Training on an A/B training split. The last two sets of every exercise are taken to momentary muscle failure except deadlifts and back extensions.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 02, 2025 02:23
  • Last Edited
    Jun 18, 2025 12:19

Summary

Embark on a transformative 6-week journey with Howey's Phase One HIT A B program, designed for dedicated lifters looking to build strength and muscle. This program features three focused training days each week, incorporating a mix of compound and isolation exercises like Dumbbell Bench Press, Barbell Squats, and Underhand Lat Pulldowns, ensuring a comprehensive workout for all major muscle groups. With progressive intensity levels tailored to push your limits, you'll not only enhance your physique but also boost your overall fitness. Get ready to unlock your potential in your garage gym!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
2
10 reps
-
3
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
2
10 reps
-
3
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
2
10 reps
-
3
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
2
10 reps
-
3
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Barbell Row
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
6
Cable Crunch
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
2
Lying Leg Curl
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1
1
1
1
6-
6-
6-10 reps
10-15 reps
65%
75%
85%
75%
5
Back Extension
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
3
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
5
Back Extension
2 Sets
10 Reps
-
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
6-
6-
6-10 Reps
10-15 Reps
65%
75%
85%
75%