logo
Modern High Intensity Training (HIT)
by Alby T.
35 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
Jun 02, 2024 12:31
down_app
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
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
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
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
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