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 |