Bagur's HIT program (4 week experiment)

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!

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.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Machine)

One Arm Lateral Raise (Cable)

Bench Press (Close Grip)

V-Handle Tricep Pushdown (Cable)

Leg Extension

Unilateral leg curl

Hip Adductor (Machine)

Straight Leg Calf Raise

Seated Calf Raise

Leg Raise (Captain's Chair)

Lat Pulldown (Close Grip)

Standing Pullover (Cable)

Shrug (Barbell)

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Hammer Curl

Reverse Wrist Curl (Dumbbell)

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