This is a beginners HIT program for a trainee who is looking to train two times a week. This workout is based on the progressive overload principle where you are trying to beat your intensity for each exercise with every workout. i.e increase weight, increase reps etc which will be required for muscle growth.
NOTES & TIPS :
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. That works too but if you’re just starting it may be dangerous for you to be lifting a weight that’s heavy enough to do 4-8 reps with. 8-12 reps will get you used to the feeling whilst building muscle and avoiding injury. A progression may be to change your rep ranges to 4-8 reps.
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 please ask a trainer at your gym.
DAY 1 – Monday
|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|
|Shoulders||Seated Dumbell Shoulder Press||3-4 sets (2x W.U and 2x Working sets)||8-12||2 mins|
|Upright Rows||3-4 sets (2x W.U and 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|
|(stretches)||Stretch all muscle groups that were worked on day 1|
DAY 2 – Thursday
|Legs||Squats or Leg Press||4 sets (2x Warm up 2x Working)||8-12||2 mins|
|Machine Hamstring Curls||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|
|Back||Wide Grip Pull-ups||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|
|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|