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Bagur's HIT program (4 week experiment)

by Xec Fit
4 athletes joined

Program Description

4 week experimental program to find out if heavy duty or HIT really works for natural athletes. If you're looking to try something new, I would appreciate if you give this a try and share your progress. Try to add 2,5 kg every session to every set, especially on the 5-8 rep range exercicies.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 06, 2024 08:47
  • Last Edited
    Jun 18, 2025 10:58

Summary

Experience a transformative 4-week journey with Bagur's HIT program, designed for those looking to elevate their strength training. This program combines three intense workouts per week, focusing on compound lifts and isolation movements to maximize muscle engagement and growth. Each session includes carefully structured supersets and drop sets, ensuring you push your limits while targeting key muscle groups. Perfect for garage gym enthusiasts, this program will challenge your strength and endurance, helping you achieve your fitness goals with confidence. Get ready to redefine your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Chest Fly (Machine)
1
12-15 reps
RPE 10
4
Lateral Raise (Machine)
1
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
6
Bench Press (Close Grip)
1
5-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Chest Fly (Machine)
1
12-15 reps
RPE 10
4
Lateral Raise (Machine)
1
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
6
Bench Press (Close Grip)
1
5-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Chest Fly (Machine)
1
12-15 reps
RPE 10
4
Lateral Raise (Machine)
1
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
6
Bench Press (Close Grip)
1
5-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Chest Fly (Machine)
1
12-15 reps
RPE 10
4
Lateral Raise (Machine)
1
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
6
Bench Press (Close Grip)
1
5-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
1B
Sissy Squat
1
AMRAP
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Unilateral leg curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
1
12-15 reps
RPE 10
5
Straight Leg Calf Raise
1
8-12 reps
RPE 10
6
Seated Calf Raise
1
12-15 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
1B
Sissy Squat
1
AMRAP
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Unilateral leg curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
1
12-15 reps
RPE 10
5
Straight Leg Calf Raise
1
8-12 reps
RPE 10
6
Seated Calf Raise
1
12-15 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
1B
Sissy Squat
1
AMRAP
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Unilateral leg curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
1
12-15 reps
RPE 10
5
Straight Leg Calf Raise
1
8-12 reps
RPE 10
6
Seated Calf Raise
1
12-15 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
1B
Sissy Squat
1
AMRAP
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Unilateral leg curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
1
12-15 reps
RPE 10
5
Straight Leg Calf Raise
1
8-12 reps
RPE 10
6
Seated Calf Raise
1
12-15 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
5-8 reps
RPE 10
2
Standing Pullover (Cable)
1
12-15 reps
RPE 10
3
Shrug (Barbell)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
5-8 reps
RPE 10
6
Hammer Curl
1
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
5-8 reps
RPE 10
2
Standing Pullover (Cable)
1
12-15 reps
RPE 10
3
Shrug (Barbell)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
5-8 reps
RPE 10
6
Hammer Curl
1
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
5-8 reps
RPE 10
2
Standing Pullover (Cable)
1
12-15 reps
RPE 10
3
Shrug (Barbell)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
5-8 reps
RPE 10
6
Hammer Curl
1
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
5-8 reps
RPE 10
2
Standing Pullover (Cable)
1
12-15 reps
RPE 10
3
Shrug (Barbell)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
5-8 reps
RPE 10
6
Hammer Curl
1
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
1 Set
5-8 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
3
Chest Fly (Machine)
1 Set
12-15 Reps
@10
4
Lateral Raise (Machine)
1 Set
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
1 Set
8-12 Reps
@10
6
Bench Press (Close Grip)
1 Set
5-8 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
12-15 Reps
@10
Day 2
1A
Leg Press (45 Degrees)
1 Set
5-8 Reps
@10
1B
Sissy Squat
1 Set
AMRAP
@10
2
Leg Extension
1 Set
12-15 Reps
@10
3
Unilateral leg curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
1 Set
12-15 Reps
@10
5
Straight Leg Calf Raise
1 Set
8-12 Reps
@10
6
Seated Calf Raise
1 Set
12-15 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
12-15 Reps
@10
Day 3
1
Lat Pulldown (Close Grip)
1 Set
5-8 Reps
@10
2
Standing Pullover (Cable)
1 Set
12-15 Reps
@10
3
Shrug (Barbell)
1 Set
8-12 Reps
@10
4
Rear Delt Fly (Machine)
1 Set
12-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
5-8 Reps
@10
6
Hammer Curl
1 Set
8-12 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
12-15 Reps
@10