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GOLDEN ERA HIT WORKOUT

by Don V.
2 athletes joined

Program Description

Build Muscle And Gain Strength with only 3 short workouts per week

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 05, 2024 11:40
  • Last Edited
    Jul 25, 2025 07:25

Summary

Unleash your inner champion with the **Golden Era HIT Workout**, a dynamic 12-week program designed for serious lifters looking to build strength and muscle. Committing just three days a week, you'll engage in a variety of targeted exercises, including chest presses, squats, and deadlifts, all tailored to maximize your gains. This program combines high-intensity training with essential compound movements to sculpt your physique and enhance your performance. Get ready to elevate your training and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Upper Back
12.9%
Glutes
10.5%
Biceps
8.2%
Front Delts
8.1%
Middle Delts
7.8%
Triceps
7.7%
Hamstrings
7%
Chest
5.7%
Lats
5.5%
Abs
3.9%
Rear Delts
2.3%
Adductors
1.6%
Lower Back
1.6%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
1
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Seated Row (Cable)
1
-
5
Cable Shrugs
1
-
6
Clean Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
1
-
5
Hammer Curl
1
-
6
Face Pull
1
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Incline Chest Press (Machine)
1 Set
-
3
Lat Pulldown (Neutral Grip)
2 Sets
-
4
Seated Row (Cable)
1 Set
-
5
Cable Shrugs
1 Set
-
6
Clean Deadlift
3 Sets
-
Day 2
1
Leg Extension
2 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
-
5
Lying Leg Curl
1 Set
-
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
-
2
Lateral Raise (Dumbbell)
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Tricep Pushdown (Cable)
1 Set
-
5
Hammer Curl
1 Set
-
6
Face Pull
1 Set
-