The HIT Program is an 18-week, four-day-a-week training regimen designed to elevate your strength and conditioning. This comprehensive program focuses on major muscle groups, featuring targeted workouts for the chest, biceps, legs, and back, utilizing a mix of machines and free weights. Each session includes a variety of exercises with adjustable intensity levels, ensuring you can challenge yourself while tracking your progress. Get ready to build muscle, increase endurance, and transform your physique with a structured approach that keeps you motivated every step of the way!

HIT Program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Chest Press (Machine)

Chest Press (Machine)

Incline Chest Fly (Dumbbell)

Pec Deck (Machine)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

One Arm Bicep Curl (Nautilus Machine)

Peito & Biceps

Leg Extension

Hack Squat

Leg Press (45 Degrees)

Lying Leg Curl

Stiff Leg Deadlift

Standing Calf Raise

Pernas

Pullover (Machine)

Underhand Lat Pulldown

Barbell Row

Single Arm Iso Row

Reverse Pec Deck

Rack Pull (Barbell)

Costas

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Ombros e triceps

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