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H.I.T 3 days a week

by Maximus V.
1 athletes joined

Program Description

Unlock your potential with the H.I.T 3 Days a Week program, designed for those ready to elevate their fitness in just 8 weeks. This high-intensity training plan focuses on maximizing strength and endurance through efficient, targeted workouts three times a week. Each session is crafted to push your limits, ensuring you build muscle and burn fat while fitting seamlessly into your busy schedule. Get ready to transform your body and boost your performance!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 10, 2025 03:12
  • Last Edited
    Nov 10, 2025 04:50
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.3%
Chest
9.8%
Hamstrings
9.8%
Lats
9.3%
Lower Back
8.4%
Quadriceps
7.9%
Triceps
7.5%
Upper Back
7.5%
Front Delts
7%
Rear Delts
5.6%
Biceps
4.7%
Middle Delts
4.7%
Abs
2.8%
Calves
2.3%
Adductors
1.9%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
3-5 reps
5-10 reps
RPE 7
RPE 10
3
Pullover (Dumbbell)
1
12-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 7
RPE 10
5
Back Extension (Weighted)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
3-5 reps
5-10 reps
RPE 7
RPE 10
3
Pullover (Dumbbell)
1
12-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 7
RPE 10
5
Back Extension (Weighted)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
3-5 reps
5-10 reps
RPE 7
RPE 10
3
Pullover (Dumbbell)
1
12-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 7
RPE 10
5
Back Extension (Weighted)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
3-5 reps
5-10 reps
RPE 7
RPE 10
3
Pullover (Dumbbell)
1
12-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 7
RPE 10
5
Back Extension (Weighted)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
3-5 reps
5-10 reps
RPE 7
RPE 10
3
Pullover (Dumbbell)
1
12-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 7
RPE 10
5
Back Extension (Weighted)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
3-5 reps
5-10 reps
RPE 7
RPE 10
3
Pullover (Dumbbell)
1
12-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 7
RPE 10
5
Back Extension (Weighted)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
3-5 reps
5-10 reps
RPE 7
RPE 10
3
Pullover (Dumbbell)
1
12-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 7
RPE 10
5
Back Extension (Weighted)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
3-5 reps
5-10 reps
RPE 7
RPE 10
3
Pullover (Dumbbell)
1
12-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 7
RPE 10
5
Back Extension (Weighted)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
15-20 reps
RPE 10
2
Squat (Barbell)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Lying Leg Curl
1
15-20 reps
RPE 10
5
Romanian Deadlift (Trap Bar)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
15-20 reps
RPE 10
2
Squat (Barbell)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Lying Leg Curl
1
15-20 reps
RPE 10
5
Romanian Deadlift (Trap Bar)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
15-20 reps
RPE 10
2
Squat (Barbell)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Lying Leg Curl
1
15-20 reps
RPE 10
5
Romanian Deadlift (Trap Bar)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
15-20 reps
RPE 10
2
Squat (Barbell)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Lying Leg Curl
1
15-20 reps
RPE 10
5
Romanian Deadlift (Trap Bar)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
15-20 reps
RPE 10
2
Squat (Barbell)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Lying Leg Curl
1
15-20 reps
RPE 10
5
Romanian Deadlift (Trap Bar)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
15-20 reps
RPE 10
2
Squat (Barbell)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Lying Leg Curl
1
15-20 reps
RPE 10
5
Romanian Deadlift (Trap Bar)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
15-20 reps
RPE 10
2
Squat (Barbell)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Lying Leg Curl
1
15-20 reps
RPE 10
5
Romanian Deadlift (Trap Bar)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
15-20 reps
RPE 10
2
Squat (Barbell)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Lying Leg Curl
1
15-20 reps
RPE 10
5
Romanian Deadlift (Trap Bar)
1
1
3-6 reps
6-10 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 7
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Dumbbell)
1 Set
10-15 Reps
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
3-5 Reps
5-10 Reps
@7
@10
3
Pullover (Dumbbell)
1 Set
12-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
8-12 Reps
@7
@10
5
Back Extension (Weighted)
1 Set
1 Set
3-6 Reps
6-10 Reps
@7
@10
Day 2
1
Leg Extension
1 Set
15-20 Reps
@10
2
Squat (Barbell)
1 Set
1 Set
3-6 Reps
6-10 Reps
@7
@10
3
Standing Calf Raise
1 Set
15-20 Reps
@10
4
Lying Leg Curl
1 Set
15-20 Reps
@10
5
Romanian Deadlift (Trap Bar)
1 Set
1 Set
3-6 Reps
6-10 Reps
@7
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
1 Set
6-10 Reps
12-15 Reps
@7
@10
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
6-10 Reps
12-15 Reps
@7
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
6
Dip (Bodyweight)
1 Set
AMRAP
@10