Intermediate 3-day HIT Training

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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

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.

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If you’re not sure about any exercises please ask a trainer at your gym.

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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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