HIT fullbody
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 5–7 reps | @9 |
| 1 | 7–10 reps | @10 | ||
| 2 | High Incline Press | 2 | 6–10 reps | @9 |
| 3 | Dip (Assisted) | 2 | AMRAP | @10 |
| 4 | Lat Pulldown (Single Arm) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 5 | Chest Supported Row (Dumbbell) | 2 | 8–10 reps | @10 |
| Superset | ||||
| 6A | Lateral Raise (Cable) | 2 | 7–10 reps | @10 |
| 6B | Single Arm Tricep Extension (Cable) | 2 | 8–12 reps | @10 |
| 7 | Meadows Curl | 2 | 8–12 reps | @10 |
| Superset | ||||
| 8A | Hamstring Curl | 2 | 10–15 reps | @10 |
| 8B | Leg Extension | 2 | 10–15 reps | @10 |
| 9 | Leg Press | 2 | 10–15 reps | @10 |
| 10 | Standing Calf Raise | 1 | 15–20 reps | @10 |
| 11 | Hanging Leg Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 2 | Lying Leg Curl | 1 | 6–10 reps | @10 |
| 3 | Hack Squat | 2 | 6–10 reps | @9 |
| 4 | Hip Abductor (Machine) | 2 | 7–12 reps | @10 |
| 5 | Incline Bench Press (Smith Machine) | 2 | 10–15 reps | @9 |
| 6 | Seated Shoulder Press (Dumbbell) | 2 | 10–15 reps | @9 |
| 7 | Close Grip Bench Press (Smith Machine) | 1 | 10–15 reps | @9 |
| 8 | Lat Pulldown (Single Arm) | 2 | 8–12 reps | @10 |
| 9 | Seated Row (Cable) | 2 | 8–12 reps | @10 |
| 10 | Lateral Raise (Machine) | 2 | 10–15 reps | @10 |
| 11 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | @10 |
| 12 | Preacher Curl (Dumbbell) | 2 | 8–12 reps | @10 |
| 13 | Decline Sit Up (Bodyweight) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 6–10 reps | @10 |
| 1 | 6–10 reps | — | ||
| 2 | Good Morning | 1 | 10–15 reps | @9 |
| 3 | Close Grip Larsen Press | 1 | 7–12 reps | @8 |
| 1 | 7–12 reps | @10 | ||
| Superset | ||||
| 4A | Reverse Bicep Curl (EZ Bar) | 2 | 10–15 reps | @10 |
| 4B | JM Press (Smith Machine) | 1 | 7–10 reps | @9 |
| Superset | ||||
| 5A | Pec Deck (Machine) | 1 | 5–7 reps | @8 |
| 1 | 7–12 reps | @10 | ||
| 5B | Reverse Pec Deck | 2 | 8–12 reps | @10 |
| 6 | Chin-Up (Assisted) | 1 | AMRAP | @10 |
| 7 | Arnold Press | 1 | 10–15 reps | @9 |
| 8 | Leg Extension | 1 | AMRAP | @10 |
| Superset | ||||
| 9A | Lu Raise | 2 | 10–15 reps | @9 |
| 9B | Back Extension | 1 | AMRAP | @9 |
| 9C | Neck Work | 1 | 5 min | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, HIT fullbody is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
HIT fullbody is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HIT fullbody is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
