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Bagur's HIT program (4 week experiment)
by Xec Fit
2 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
May 24, 2024 10:58
down_app
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
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
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
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