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Chris HIT Workout

by Christian L.
2 athletes joined
5.0
(1 rating)

Program Description

Make sure you go to failure in all sets. Recover 4 days between workouts to maximize growth. This workout is based on Mike Mentzer high intensity book.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 30, 2024 06:39
  • Last Edited
    Jun 18, 2025 07:55

Summary

Transform your physique with the Chris HIT Workout, a comprehensive 16-week program designed for serious lifters. Committing just two days a week, you'll engage in high-intensity training that targets every major muscle group, enhancing strength and muscle definition. Each session is meticulously crafted, featuring a blend of machine and free weight exercises, ensuring you maximize your gains while minimizing injury risk. Get ready to push your limits and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Pullover (Machine)
1
10 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
5
Shoulder Press (Machine)
1
10 reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
10 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4
Leg Press
1
10 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
10 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
10 Reps
@10
3
Pullover (Machine)
1 Set
10 Reps
@10
4
Lat Pulldown (Close Grip)
1 Set
10 Reps
@10
5
Shoulder Press (Machine)
1 Set
10 Reps
@10
6
Bicep Curl (Barbell)
1 Set
10 Reps
@10
7
Tricep Pushdown (Cable)
1 Set
10 Reps
@10
Day 2
1
Seated Calf Raise
1 Set
10 Reps
@10
2
Leg Extension
1 Set
10 Reps
@10
3
Lying Leg Curl
1 Set
10 Reps
@10
4
Leg Press
1 Set
10 Reps
@10
5
Abs Crunch (Machine)
1 Set
10 Reps
@10