4-Day H.I.T

**4-Day H.I.T** is a dynamic 12-week workout program designed to maximize your strength and hypertrophy through high-intensity training. Comprising 48 sessions, this program targets all major muscle groups with a balanced approach, integrating compound and isolation exercises. Each week features a mix of supersets, AMRAPs, and traditional sets to keep your workouts engaging and effective. Get ready to elevate your fitness game and achieve your goals with this comprehensive training plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Barbell Row

Wide Grip Pull-Up

Lat Pulldown (Neutral Grip)

Kelso Shrug

Skull Crusher (Barbell)

Overhead Tricep Extension (Cable)

Back/tricep

Incline Chest Press (Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Preacher Curl (Machine)

Incline Curl (Dumbbell)

Chest/Bicep

Squat (Smith Machine)

Leg Curl

Calf Raise (Leg Press)

Leg Extension

Legs

Shoulder Press (Plate Loaded)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Alternating Dumbbell Curl

Tricep Rope Push Down (Cable)

Sharms

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