Bagur's HIT program (4 week experiment)

by Xec Fit

3 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 28, 2024 12:17

Day 1

Bench Press (Paused)

1 Set

5-8 Reps

@10

Incline Bench Press (Dumbbell)

1 Set

8-12 Reps

@10

Chest Fly (Machine)

1 Set

12-15 Reps

@10

Lateral Raise (Machine)

1 Set

8-12 Reps

@10

One Arm Lateral Raise (Cable)

1 Set

8-12 Reps

@10

Bench Press (Close Grip)

1 Set

5-8 Reps

@10

V-Handle Tricep Pushdown (Cable)

1 Set

12-15 Reps

@10

Day 2

Leg Press (45 Degrees)

1 Set

5-8 Reps

@10

Sissy Squat

1 Set

AMRAP

@10

Leg Extension

1 Set

12-15 Reps

@10

Unilateral leg curl

2 Sets

8-12 Reps

@10

Hip Adductor (Machine)

1 Set

12-15 Reps

@10

Straight Leg Calf Raise

1 Set

8-12 Reps

@10

Seated Calf Raise

1 Set

12-15 Reps

@10

Leg Raise (Captain's Chair)

1 Set

12-15 Reps

@10

Day 3

Lat Pulldown (Close Grip)

1 Set

5-8 Reps

@10

Standing Pullover (Cable)

1 Set

12-15 Reps

@10

Shrug (Barbell)

1 Set

8-12 Reps

@10

Rear Delt Fly (Machine)

1 Set

12-15 Reps

@10

Bicep Curl (Barbell)

1 Set

5-8 Reps

@10

Hammer Curl

1 Set

8-12 Reps

@10

Reverse Wrist Curl (Dumbbell)

1 Set

12-15 Reps

@10