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High Intensity Training
by Connor R.
5 athletes joined
Program Description
Upper / Lower Split HIT
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 16, 2024 02:16
Last Edited
Jun 19, 2024 06:27
down_app
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 1
1
Pec Deck (Machine)
1 Set
AMRAP
@10
2
Seated Row (Cable)
1 Set
AMRAP
@10
3
Shoulder Press (Machine)
1 Set
AMRAP
@10
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
AMRAP
@10
6
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
Day 2
1
Leg Press
1 Set
AMRAP
@10
2
Leg Extension
1 Set
AMRAP
@10
3
Lying Leg Curl
1 Set
AMRAP
@10
4
Bicep Curl (Cable)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
AMRAP
@10