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H.I.T. Routine - 1
The first two sets are warm-up sets. For the final set, choose a weight that allows you to reach failure while maintaining controlled form. Use the lower end of the rep range as your target, and select a weight that makes it difficult to complete that final set without breaking form.
On days between weightlifting sessions, you can include abdominal work and/or cardio. However, you should still schedule at least one—preferably two—full rest days each week to allow your body to recover and rebuild.
Day 1
10 Minute light cardio
Bench Press 3 sets 6-8 reps
Pull Up 3 sets 6-8 reps
Overhead Press 3 sets 6-8 reps
Barbell Row 3 sets 6-8 reps
Dumbbell Curl 3 sets 6-8 reps
Triceps Dips 3 sets 6-8 reps
Day 3
10 Minute light cardio
Squats 3 sets 6-8 reps
Deadlifts 3 sets 6-8 reps
Leg Curls 3 sets 6-8 reps
Calf Raises 3 sets 6-8 reps
Planks "hold until fail"
Day 5
10 Minute light cardio
Deadlifts 3 sets 6-8 reps
Pullups 3 sets 6-8 reps
Bench Press 3 sets 6-8 reps
Squats 3 sets 6-8 reps
Planks "hold until fail"
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