logo
BoostcampPNG

Modern High Intensity Training (HIT)

by Alby T.
71 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 18, 2025 10:04

Summary

Unleash your potential with the Modern High Intensity Training (HIT) program! Over four weeks, you'll engage in three intense workouts per week, designed to maximize strength and endurance through a blend of compound and isolation exercises. Each session features supersets to keep your heart rate elevated while targeting major muscle groups, ensuring efficient and effective training. Get ready to push your limits and see real results in your physique and performance!
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
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
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