The High Performance Handbook
Workout Guides

Free Workout Plan – 3 Day HIT Training Workout

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

Boost Testosterone Levels with Natural HGH

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)

Boost Testosterone Levels with Natural HGH

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

BODYPARTEXERCISESETSREPSREST
ChestFlat Bench Press3-4 sets (2x Warm up 1-2x Working sets)8-122 mins
Incline Dumbell Press3-4 sets (2x Warm up 1-2x Working sets)8-122 mins
TricepsClose Grip Bench Press2-4 sets (1-2 W.U sets and 1-2x Working sets)8-122 mins
Skull Crushers2-4 sets (1-2x W.U and 1-2x Working sets)8-122 mins
CoreAb Curls2 sets (2x Working sets)152 mins
Back Raises2 sets (2x Working sets)152 mins
(stretches)Stretch all muscle groups that were worked on day 1Hold 20-30 secs

DAY 2 – Wednesday

BODYPARTEXERCISESETSREPSREST
BackWide Grip Pull-ups/Lat Pulldowns3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets)8-122 mins
Deadlifts3-4 sets (2 x warm up 1-2x Working sets)8-122 mins
Barbell Bent Over Row2-3 sets (1-2x warm up 1 x Working Set)8-122 mins
BicepsBicep Curls (barbell)2-4 sets (1-2x warm up 1-2x Working sets)8-122 mins
(stretches)Stretch all muscle groups that were worked on day 2Hold 20-30secs

DAY 3 – Friday

BODYPARTEXERCISESETSREPSREST
LegsSquats or Leg Press4 sets (2x Warm up 2x Working)8-122 mins
Romanian Deadlift4 sets (2x Warm up 2 x Working)8-122 mins
Seated Calf Raises3-4 sets (2 x Warm up 1-2 Working)8-122 mins
ShouldersDumbell or Barbell Press3-4 sets (2 x warm up 1-2x Working sets)8-122 mins
Upright Rows3-4 sets (2 x warm up 1-2x Working sets)8-122 mins
CoreAb Curls2 sets (2x Working sets)152 mins
Back Raises2 sets (2x Working sets)152 mins
(stretches)Stretch all muscle groups that were worked on day 3Hold 20-30 secs

Originally posted 2016-11-06 11:31:50.

Dave and Laura, the owners of the Planet Supplement Nutrition Info & Blog have both battled with weight loss issues until they finally found the plans and products that worked for them. On this website they share their experiences with you.