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HIT Training Free Workout Plan - Intermediate/Advanced

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This is an intermediate to advanced, split routine HIT training program for a trainee who is looking to train two times a week. This free workout plan is based on the progressive overload principle where you are trying to beat your previous intensity for each exercise in the following weeks workout. i.e increase weight, increase reps etc which will be required for muscle growth.

NOTES & TIPS :-

Warm up for 5-10 mins on a piece of cardio before starting this workout

Try and keep your rest period honest. If you don't keep track of your rest period you'll not get an accurate representation of your intensity and progression.

Some would recommend a 4-8 rep range with all working sets. 8-12 reps will get you used to the feeling of muscular failure whilst building muscle and avoiding injury. If you've plateaud with this program, then a progression may be to change your rep ranges to 4-8 reps to focus more on building strength.

Warm up sets should be lighter, with more repetitions and at a faster tempo. Do not go anywhere near muscular failure. Your set should feel like you could have done another 5-10 reps.

Go to muscular failure on your working sets (failure = not being able to perform one more positive repetition)

Beginners - Do 2 working sets to get used to how it should feel going to muscular failure. The tempo for your working set should be more controlled. More explosive on the positive - slower on the negative portion. E.G - Bench Press' positive movement is when you push the bar up. Negative is when the bar is on its way down to your chest.

Intermediates - Once you know how muscular failure feels 1 working set is enough.

If you're not sure about any exercises in this free workout plan please ask a trainer at your gym.

DAY 1 - Monday

BODYPART	EXERCISE	SETS	REPS	REST
Chest	Flat Bench Press	3-4 sets (2x Warm up 1-2x Working sets)	8-12	2 mins
	Incline Dumbell Press	3-4 sets (2x Warm up 1-2x Working sets)	8-12	2 mins

Triceps	Close Grip Bench Press	2-4 sets (1-2 W.U sets and 1-2x Working sets)	8-12	2 mins
	Skull Crushers	2-4 sets (1-2x W.U and 1-2x Working sets)	8-12	2 mins

Core	Ab Curls	2 sets (2x Working sets)	15	2 mins
	Back Raises	2 sets (2x Working sets)	15	2 mins

(stretches)	Stretch all muscle groups that were worked on day 1		Hold 20-30 secs

DAY 2 - Wednesday

BODYPART	EXERCISE	SETS	REPS	REST
Back	Wide Grip Pull-ups/Lat Pulldowns	3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets)	8-12	2 mins
	Deadlifts	3-4 sets (2 x warm up 1-2x Working sets)	8-12	2 mins
	Barbell Bent Over Row	2-3 sets (1-2x warm up 1 x Working Set)	8-12	2 mins

Biceps	Bicep Curls (barbell)	2-4 sets (1-2x warm up 1-2x Working sets)	8-12	2 mins

(stretches)	Stretch all muscle groups that were worked on day 2		Hold 20-30secs

DAY 3 - Friday

BODYPART	EXERCISE	SETS	REPS	REST
Legs	Squats or Leg Press	4 sets (2x Warm up 2x Working)	8-12	2 mins
	Romanian Deadlift	4 sets (2x Warm up 2 x Working)	8-12	2 mins
	Seated Calf Raises	3-4 sets (2 x Warm up 1-2 Working)	8-12	2 mins

Shoulders	Dumbell or Barbell Press	3-4 sets (2 x warm up 1-2x Working sets)	8-12	2 mins
	Upright Rows	3-4 sets (2 x warm up 1-2x Working sets)	8-12	2 mins

Core	Ab Curls	2 sets (2x Working sets)	15	2 mins
	Back Raises	2 sets (2x Working sets)	15	2 mins

(stretches)	Stretch all muscle groups that were worked on day 3		Hold 20-30 secs

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Click Here For Beginners Version of a HIT Training Program