HILV Breakthrough

This program is designed for lifters who want maximum results with minimal wasted time. The focus is on high-intensity, low-volume training that prioritizes heavy, controlled lifts, strict movement patterns, and strategic exercise selection. By hitting each muscle group with 1–2 highly effective exercises per day and no more than three per week, the program delivers enough stimulus for growth without unnecessary fatigue or burnout. Each 45-minute session ensures efficiency, progression, and consistent strength gains while avoiding filler movements, junk volume, or exercises that don’t fit your body.

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Shrug (Dumbbell)

Squat (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Hamstring Curl

Calf Raise (Leg Press)

Lower 1

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Concentration Curl

Hammer Curl (Dumbbell)

Arms

Chest Press (Machine)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Upright Row (Dumbbell)

Upper 2

Leg Press (45 Degrees)

Hack Squat

Hip Thrust (Machine)

Lower 2

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