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Modern High Intensity Training (HIT)

by Alby T.
55 athletes joined

Program Description

This Program is a more updated form of Mike Mentzers High Intensity Training with modern day science. Rest Pause is the method of failing a movement and resting for 5-10 seconds and doing a little more reps Keep things slow and controlled even more so if you are a beginner to learn and keep good form Going to Failure doesn't mean doing a lot of cheating so Failure is you can't do more with the perfect form if you are more advanced then you can cheat a little after reaching failure

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 22, 2024 06:32
  • Last Edited
    Sep 26, 2024 04:05
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
2
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
3
Squat (Barbell)
2 Sets
8 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@10
5
Tricep Extension (Cable)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
3
Squat (Barbell)
2 Sets
8 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@10
5
Tricep Extension (Cable)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
3
Squat (Barbell)
2 Sets
8 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@10
5
Tricep Extension (Cable)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10