Tons of HIT Workouts!: Contributing Writer

Tons Of HIT Workouts!
By Contributing Writer
Last updated: Jan 08, 2008
Check out our listing of dozens of great HIT workouts!
The acronym "HIT" stands for High Intensity Training. You need to work hard, as hard as
possible in GOOD FORM, you only need 1-3 sets of a few basic exercises performed in an hour
or less, and you need no more than three times per week, often two times, or even one. The HIT
program is based on the theory that less is more for natural bodybuilders. Want more information
on HIT? Click Here!
Exercise/ Routine #1 # of Sets # of Reps
Squat/Leg press or Deadlifts 1 set 10-12 reps
Pullover 1 set 8-10 reps
Overhead Press 1 set 8-10 reps
Row (Machine or Dumbbell) 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Biceps Curl 1 set 8-10 reps
Triceps Extension 1 set 8-10 reps
Regular Chin-up 1 set 8-10 reps
Parallel Dip 1 set 8-10 reps
Calf Raise 1 set 12-15 reps
Abdominal Crunches 1 set 30-50 reps

Full Squats 1 set 15-20 reps
Pullovers 1 set 10 reps
Standing Overhead Presses 1 set 10 reps
Chins 1 set 10 reps
Dips 1 set 12 reps
Barbell Curls 1 set 10 reps
Shrugs 1 set 15 reps
Stiff-Legged Deadlifts 1 set 15 reps

DAY ONE
Deadlift 1 set 10-12 reps
Leg Press 1 set 10-12 reps
Shrug 1 set 8-10 reps
Close Grip Pulldown 1 set 8-10 reps
Standing Calf Raise 1 set 10-15 reps
Reverse Curls 1 set 8-10 reps
DAY TWO
Squat 1 set 10-12 reps
Rowing Movement 1 set 8-10 reps
Dumbbell Overhead Press 1 set 8-10 reps
Triceps Pressdowns 1 set 8-10 reps

One-Repetition Chin-Up (30 seconds up,
30 seconds down) immediately followed by:
Biceps Curl 1 set 8-10 reps
One-Repetition Dip (30 up, 30 down)
immediately followed by
Triceps Extensions 1 set 8-10 reps
Stiff-Legged Deadlift 1 set 10-12 reps
Lateral Raise With Dumbbells 1 set 8-10 reps
Press Behind Neck 1 set 8-10 reps
Bent-Over Row 1 set 8-10 reps
Ab Crunch 1 set 30-50 reps

Shoulder Presses 1 set 10 reps
Crunches 1 set 10 reps
Standing Calf Raises 1 set 10 reps
Bench Presses 1 set 10 reps
Lying Leg Raises 1 set 10 reps
Bent Over Rows 1 set 10 reps
Seated Calf Raises 1 set 10 reps
Squats 1 set 10 reps
Reverse Crunches 1 set 10 reps
Straight Arm Pullovers 1 set 10 reps
French Presses 1 set 10 reps
Deadlifts 1 set 10 reps
Upright Rows 1 set 10 reps
Wrist Curls 1 set 10 reps

Standing Calf Raises 1 set 10 reps
Presses Behind Neck 1 set 10 reps
Lying Leg Raises 1 set 10 reps
Bench Presses 1 set 10 reps
Wide Grip Pulldowns 1 set 10 reps
Donkey Calf Raises 1 set 10 reps
Lateral Raises 1 set 10 reps
Dips 1 set 10 reps
Narrow Pulldowns 1 set 10 reps
Seated Calf Raises 1 set 10 reps
Dumbbell Presses 1 set 10 reps
Twists 1 set 10 reps
Leg Curls 1 set 10 reps
Deadlifts 1 set 10 reps

Seated Dumbbell Presses 1 set 8-10 reps
Concentration Curls 1 set 8-10 reps
Donkey Calf Raises 1 set 8-10 reps
Crunches 1 set 8-10 reps
Hyperextensions 1 set 8-10 reps
Squats 1 set 8-10 reps
Straight Arm Pullovers 1 set 8-10 reps
Wide Grip Pulldowns 1 set 8-10 reps
Wrist Curls 1 set 8-10 reps
Standing Calf Raises 1 set 8-10 reps
Twists 1 set 8-10 reps
Upright Rows 1 set 8-10 reps
Flat Dumbbell Flyes 1 set 8-10 reps
Sissy Squats 1 set 8-10 reps
Chinups 1 set 8-10 reps
Neck Strap Raises 1 set 8-10 reps
Barbell Incline Presses 1 set 8-10 reps
Lateral Raises 1 set 8-10 reps
Leg Curls 1 set 8-10 reps
Dumbbell Extensions 1 set 8-10 reps
Seated Calf Raises 1 set 8-10 reps

DAY ONE
Barbell Squats 2 sets 15 reps
StiffLeg Deads 1 set 15 reps
Hammer Behind the Neck Press 1 set 12 reps
Nautilus Seated Dips 1 set 12 reps
Nautilus Pull Over 1 set 10 reps
Barbell Shrug 1 set 12 reps
Thick Bar Curls 1 set 8 reps
Abs 1 set 10-15 reps
DAY TWO
Trap Bar Deads 2 sets 8-12 reps
Leg Press 1 set 12 reps
Bench Press 4 sets 5 reps
Nautilus Row 1 set 12 reps
Standing DB Press 1 set 10 reps
DB Bicep Curl 1 set 10 reps
Abs 1 set 10-15 reps

Leg Ext 1 set 15 reps
Leg Curl 1 set 15 reps
Hip Abduction 1 set 15 reps
Bench Press 1 set 15 reps
DB Incline Press 1 set 15 reps
Low Row 1 set 15 reps
Lat Pulldown 1 set 15 reps
Military Press 1 set 15 reps
Lateral Raise 1 set 15 reps
DB Curl 1 set 15 reps
Tri Pushdown 1 set 15 reps
Abs 1 set 15 reps

Barbell Squat 1 set 20 reps
Stiff-Leg Deadlift 1 set 15 reps
Overhead Barbell Press 1 set 12 reps
Barbell Row 1 set 12 reps
Pushups 1 set To Failure
Chins 1 set To Failure
Barbell Curl 1 set 12 reps
Situps 1 set 12 reps

Leg Curl 1 set 10-15 reps
Leg Extension 1 set 10-15 reps
Dip 1 set 8-12 reps
Tricep Extension 1 set 8-12 reps
Negative-only Dip 1 set 6-10 reps
Chin 1 set 8-12 reps
Bicep Curl 1 set 8-12 reps
Negative-only Chin 1 set 6-10 reps

Full Squats 1 set 15-20 reps
Standing Overhead Presses 1 set 10 reps
Chins 1 set 10 reps
Dips 1 set 12 reps
Stiff-Legged Deadlifts 1 set 15 reps

MONDAY/THURSDAY
Dip 2 set 6-8 reps
Shrug 2 set 8 reps
Overhead Press 2 set 8 reps

Squat 1 set 15-20 reps
Calve Raise 1 set 15-20 reps
Pullover Machine 1 set 6-10 reps
Incline DB Press 1 set 6-10 reps
T-Bar Rows 1 set 6-10 reps
BB Behind Neck Pr. 1 set 6-10 reps
BB Curl 1 set 6-10 reps
Lying Tri Ext. 1 set 6-10 reps
V-up (Lower Abs) 1 set 15-20 reps
Crunch (Upper Abs) 1 set 15-20 reps
Push Ups 1 set To Failure
Pull Ups 1 set To Failure
Push Ups 1 set To Failure
Chin Ups 1 set To Failure
Push Ups 1 set 15 reps
Pull Ups 1 set To Failure

Leg Press
1 set 13 reps
(Immediately followed by)
Leg Extentsion
1 set 13 reps
Squat 1 set 13 reps
Leg Curl
1 set 13 reps
Stiff-Legged Deadlift 1 set 13 reps
Side Lateral Raise 1 set 13 reps
Cable Row 1 set 13 reps
Bicep Curl 21s
1 set 13 reps
Negative Chin Up 1 set 13 reps
Tricep Extension 21s
1 set 13 reps
Negative Dip 1 set 13 reps

Leg Press
1 set 13 reps
Leg Extentsion
1 set 13 reps
Squat 1 set 13 reps
Leg Curl 1 set 13 reps
Stiff-Legged Deadlift 1 set 13 reps
Side Lateral Raise 1 set 13 reps
Cable Row 1 set 13 reps
Bicep Curl 21s
1 set 13 reps
Negative Chin Up 1 set 13 reps
Tricep Extension 21s
1 set 13 reps
Negative Dip 1 set 13 reps

Barbell Squat 1 set 20 reps
Stiff-Leg Deadlift 1 set 15 reps
Overhead Barbell Press 1 set 12 reps
Barbell Row 1 set 12 reps
Chins 1 set To Failure
Barbell Curl 1 set 12 reps
Situps 1 set 12 reps

Dips 1 set 10-11 reps
Chins 1 set 8-9 reps
Dips 1 set 4-5 reps

Deadlifts 1 set 10-12 reps
Leg Extensions 1 set 10-12 reps
Bent Over Row 1 set 8-10 reps
Lateral Raise 1 set 8-10 reps
30/30 Chin
1 set 1 rep
Immediately followed by
Barbell Curl 1 set 8-10 reps
30/30 Dip
1 set 1 rep
Immediately followed by
Tricep Extensions 1 set 8-10 reps
Wrist Flexion 1 set 8-10 reps
Wrist Extensions 1 set 8-10 reps

Bent Row 1 set 8-10 reps
Shoulder Press 1 set 8-10 reps
Bicep Curl 1 set 8-10 reps
Pinch Grip 1 set 8-10 reps

Close Grip Bench 1 set 8-10 reps
Alt Incl. Curl 1 set 8-10 reps
Chin Ups 1 set 8-10 reps
Rows 1 set 8-10 reps
Shrugs 1 set 8-10 reps
Stiff Leg Deadlift 1 set 10-12 reps
Calf Raises 1 set 12-15 reps
HIT Workouts And Programs: Page 2!
By Contributing Writer
Last updated: Apr 12, 2005
Welcome to our workout section! There are different workouts compiled to be the most effective
for you. Real workouts for real people who want to gain, lose weight, or build strength.
Back To Page One
Deadlift 1 set 6-8 reps
Hammer Decline Bench 1 set 6-8 reps
Hammer Shrugs(Standing) 1 set 6-8 reps
Hammer Low Row 1 set 6-8 reps
Hammer Shoulder Press 1 set 6-8 reps

Neck Flexion/Extension 1 set 8-10 reps
Tru-Squat 1 set 30 reps
Walking Lunges 1 set To Failure
Barbell Bench Press 1 set 6-10 reps
Lateral Rows 1 set 6-10 reps
Seated Press 1 set 6-10 reps
Weighted Chins 1 set 6-10 reps
Weighted Dips 1 set 6-10 reps
Negative Chins 1 set 6-10 reps
Negative Dips 1 set 6-10 reps


One Arm Hammer Row 1 set 10 reps
Negative Dips 1 set 6 reps
Negative Chins 1 set 6 reps
Crunches 1 set To Failure
Manual Resistance Neck Work 1 set 5-10 reps

Dumbbell Press 1 set 8-10 reps
Incline Dumbbell Press 1 set 8-10 reps
Incline Dumbbell Flyes 1 set 8-10 reps
Standing Dumbbell
1 set 8-10 reps
Shoulder Press
Pullups 1 set 8-10 reps
Bent Over Dumbbell Rows 1 set 8-10 reps
Barbell Curls 1 set 8-10 reps
Leg Lifts 1 set To Failure
Forearms 1 set 8-10 reps

Reverse Grip Chins 1 set 8-10 reps
Reverse Grip Chins 1 set 8-10 reps
Standing Dumbbell Press 1 set 8-10 reps
Neck Extensions 1 set 8-10 reps
Neck Contraction 1 set 8-10 reps
Dumbbell Squat 1 set 8-10 reps
Dumbbell Stiff Leg Deadlifts 1 set 8-10 reps
Dumbbell Squats 1 set 8-10 reps
Dumbbell Stiff Leg Deadlifts 1 set 8-10 reps
Dumbbell Calf Raises 1 set 8-10 reps

Chest Press 1 set 8-10 reps
Hammer Curls 1 set 8-10 reps

Hamstring Curls 1 set 10-12 reps
Breathing Squats 1 set 10-12 reps
Close Grip Pulldowns 1 set 8-10 reps
Pullovers 1 set 8-10 reps
Lateral Shoulder Raise 1 set 8-10 reps
Neck Flexion 1 set 8-10 reps

Trap Bar Deadlifts 1 set 15 reps
Curls 1 set 1-10 reps
Squats or Leg Press 1 set 20 reps
Dumbbell Bench Press 1 set 10 reps
Dumbbell Shoulder Press 1 set 10 reps
Dumbbell Shrugs 1 set 10 reps
Squats or Leg Press 1 set 5 reps
Dumbbell Curls 1 set 10 reps
Pinch Grips 1 set 8-10 reps
Farmers Walk 1 set To Failure

Close Grip Lat Pulldowns 1 set 8 reps
Barbell Rows 1 set 8 reps
Squats 1 set 8 reps
One Leg Press 1 set 10 reps
Weighted Dips 1 set 8 reps
Military Press 1 set 8 reps
Bicep Curls 1 set 8-10 reps
Tricep Pushdowns 1 set 8-10 reps
Crunches 1 set 100

Hanging Knee Raises 2 set 8-12 reps
Weighted Chinups 2 set 8-12 reps
Leg Presses 2 set 8-12 reps
Super Gripper 2 set 8-12 reps

Hammer Strength Chest Press 1 set 8-15 reps
Dumbbell Lateral/
1 set 8-15 reps
Machine Shoulder Press

Dumbbell Rows 1 set 8-12 reps
Military Press 1 set 8-12 reps
Tricep Pushdowns 1 set 8-12 reps
Leg Extensions or Squats 1 set 8-12 reps

DAY ONE
Dumbbell Side Laterals 2 set 8-20 reps
Barbell Preacher Curls 1 set 8-15 reps
Close Grip Bench Press 2 set 8-12 reps
DAY TWO
One Leg Calf Raises 2 set 15-50 reps

DAY ONE
Deadlift 1 set 10 reps
Pulldown to Chest 1 set 8-12 reps
Standing Calf Raise 1 set 15 reps
Four Way Neck Machine 1 set 15 reps
Reverse Curls 1 set 12 reps
Weighted Situps 1 set 15 reps
DAY TWO
Hammer Lateral Raise 1 set 6-8 reps
One Arm Dumbbell Press 1 set 6-8 reps
Tricep Pushdowns 1 set 12 reps
Standing Calf Raise 1 set 15 reps
Four Way Neck Machine 1 set 15 reps
Reverse Curls 1 set 12 reps
Weighted Situps 1 set 15 reps

DAY ONE
Weighted Crunches 1 set To Failure
Neck Flexion 1 set 8-10 reps
Grip Work 1 set 8-10 reps
DAY TWO
Trap Bar Deadlifts 1 set 10-12 reps
Thick Bar Chins 1 set 8-10 reps
Side Bends 1 set 8-10 reps

DAY ONE
Hammer Squats 1 set 10-12 reps
Decline Press 1 set 8-10 reps
Parallel Grip Pulldown 1 set 8-10 reps
Hammer Incline Press 1 set 8-10 reps
Machine Pullover 1 set 8-10 reps
One Legged Calf Raise 1 set 12-15 reps
Ab Crunch 1 set To Failure
Hammer Gripper 1 set 8-10 reps
DAY TWO
Hammer Leg Press 1 set 10-12 reps
Hammer Behind Neck Press 1 set 8-10 reps
Hammer Incline Press 1 set 8-10 reps
Hammer Neck Machine 1 set 8-10 reps
Hyperextensions 1 set 8-10 reps
Hammer Reverse Curls 1 set 8-10 reps

DAY ONE
Parallel Grip Chins 1 set 8-12 reps
Weighted Crunch 1 set 15-20 reps
DAY TWO
Trap Bar Deadlifts 1 set 15 reps
Standing Press 1 set 8-12 reps
Weighted Crunch 1 set 15-20 reps

DAY ONE
Harness Squats 1 set 15-20 reps
Trap Bar Press 1 set 6-10 reps
Farmers Walk 1 set 15-20 reps
One Leg Heel Raise 1 set 5-8 reps
Neck Work 1 set 10-12 reps
DAY TWO
Back Extensions 1 set 12-15 reps
Sandbag Carry 1 set 15-20 reps
Reverse and Regular
1 set 5-8 reps
Wrist Curl
Neck Work 1 set 10-12 reps

DAY ONE
Pullovers 1 set 8-10 reps
Close Grip Bench Press 1 set 8-10 reps
DAY TWO
Hammer Bench Press 1 set 8-10 reps
Chinups 1 set 8-10 reps
Seated Dumbbell Press 1 set 8-10 reps
Dumbbell Curls 1 set 8-10 reps

DAY ONE
Military Press 1 set 6-8 reps
Stifflegged Deadlifts 1 set 15 reps
Negative Chins 1 set 6-10 reps
Neck Flexion 1 set 12 reps
DAY TWO
Lateral Pulldowns 1 set 8-10 reps
Neck Extensions 1 set 12 reps
Sidebends 1 set 10-15 reps

DAY ONE
Incline Press 2 set 8-10 reps
Seated Shoulder Press 2 set 8-10 reps
Preacher Curls 1 set 8-10 reps
DAY TWO
One Arm Dumbbell Rows 1 set 8-10 reps
One Leg Calf Raise 1 set 15-20 reps

DAY ONE
Barbell Pullovers 1 set 8-10 reps
DAY TWO
Light Dumbbell Pullovers 1 set 20-25 reps
Incline Press 1 set 8-10 reps

DAY ONE
Squats/Deadlifts 3 set 8-12 reps
Seated Row 2 set 8-12 reps
Close Grip Chins 1 set 8-12 reps
Shrug Row 1 set 8-12 reps
Dumbbell Shrug 1 set 8-12 reps
Barbell or Dumbbell Curls 1 set 8-12 reps
DAY TWO
Dumbbell Incline Press 2 set 8-12 reps
Barbell Cuban Press 1 set 8-12 reps
Dumbbell Side Lateral 1 set 8-12 reps
Weighted Tricep Dip 1 set 8-12 reps
Dumbbell Seated Extensions 1 set 8-12 reps

DAY ONE
Hammer Hi-Row 1 set 6-10 reps
Hammer Incline 1 set 6-10 reps
Shoulder Rotations 1 set 10 reps
DAY TWO
Seated Shoulder Press 1 set 6-10 reps
Weighted Underhand Grip Chins 1 set 6-10 reps
Hammer Side Laterals 1 set 6-10 reps
Hammer Rear Delts 1 set 6-10 reps

DAY ONE
Reverse Grip Chins 2 sets 8-12 reps
Dips 2 sets 8-12 reps
Dumbbell Shrugs 2 sets 8-12 reps
DAY TWO
Dumbbell Squats 2 sets 10-12 reps
Dumbbell Overhead Press 2 sets 8-12 reps
Standing Calf Raises 2 sets 10-20 reps
Neck Flexes 2 sets 8-12 reps

DAY ONE
Squats 1 sets 10-15 reps
Stiff Leg Deadlifts 1 sets 8-12 reps
Donkey Calf Raise 1 sets 8-12 reps
DAY TWO
Incline Barbell Press 1 sets 8-12 reps
Weighted Chins 1 sets 8-12 reps
Weighted Dips 1 sets 8-12 reps
One Arm Dumbbell Rows 1 sets 8-12 reps

DAY ONE
Pullover 1 sets 8-10 reps
Pulldown 1 sets 8-10 reps
Arm Cross 1 sets 8-10 reps
Lateral Raise 1 set 8-10 reps
Delt Press 1 set 8-10 reps
DAY TWO
Leg Extensions 1 sets 8-12 reps
Leg Press 1 sets 8-12 reps
Calf Raise 1 sets 12-15 reps
Bicep Curls 1 sets 8-10 reps
Tricep Curls 1 set 8-10 reps

DAY ONE
Squats 1 sets 20 reps
Pullovers 1 sets 10-15 reps
Bench Press 1 sets 6-10 reps
Lat Pulldowns 1 set 6-10 reps
Tricep Press 1 set 6-10 reps
Reverse Bicep Curls 1 set 6-10 reps
Hyper Extensions 1 set To Failure
DAY TWO
Deadlift 1 sets 20 reps
Rows 1 sets 15-20 reps
Dips 1 set To Failure
Pullups 1 set To Failure

DAY ONE
Barbell Squats 2 sets 5-1-5 reps
Reverse Grip Chins 2 sets 5-1-5 reps
Seated Dumbbell Press 2 sets 5-1-5 reps
Neck Extensions 2 set 5-1-5 reps
Crunches 2 set 5-1-5 reps
DAY TWO
Dumbbell Deadlifts 2 sets 5-1-5 reps
Dumbbell Row 2 sets 5-1-5 reps
Weightd Dips 2 sets 5-1-5 reps
Barbell Calf Raise 2 sets 5-1-5 reps

DAY ONE
Military Press 1 sets 8-10 reps
Pulldowns 1 sets 8-10 reps
Cable Row 1 set 8-10 reps
DAY TWO
Leg Curls 1 sets 10-12 reps
Seated Calf Raise 1 sets 12-15 reps
Incline Situp 1 sets To Failure

DAY ONE
Calf Raises 1 sets 15 reps
Military Press 1 sets 8-10 reps
DAY TWO
Incline Dumbbell Press 1 sets 15 reps
Deadlifts 1 sets 15 reps
Palms Up Pulldowns 1 sets 8-10 reps
Dumbbell Shrugs 1 sets 15 reps
Neck Extensions 1 sets 8-10 reps

DAY ONE
Standing Calf Raises 1 sets 15 reps
Seated Presses 1 sets 8 reps
Shrugs 1 set 8 reps
DAY TWO
Stiff Leg Deadlifts 1 sets 15 reps
Dips 1 sets 8 reps
Chins 1 sets 8 reps
Close Grip Bench Press 1 sets 8 reps
Curls 1 sets 8 reps

DAY ONE
Incline Bench Press 1 sets 8-10 reps
Shrugs 1 sets 8-10 reps
DAY TWO
Deadlifts 1 sets 10-12 reps
Overhead Press 1 sets 8-10 reps
Chinups 1 sets 8-10 reps
Seated Calf Raises 1 sets 8-10 reps

DAY ONE
Incline Dumbbell Press 1 sets 6-8 reps
Dumbbell Shrugs 2 sets 6-8 reps
Dumbbell Curls 2 set 6-8 reps
DAY TWO
Reverse Grip Chins 1 sets 6-8 reps
Dumbbell Rows 1 sets 6-8 reps
Seated Dumbbell Press 2 sets 6-8 reps
Tricep Dips 2 sets 6-8 reps
DAY THREE
Barbell Squats 2 sets 10-15 reps
Calf Raises 2 sets 10-15 reps
Crunches 2 sets 25 reps
Barbell Curls 2 sets 8-12 reps

DAY ONE
Bent Over Row 1 sets 8-10 reps
Seated Military Press 1 sets 8-10 reps
Plier Lifting 1 set 8-10 reps
DAY TWO
Weighted Pullups 1 sets 8-10 reps
Seated One Arm Dumbbell Press 1 sets 8-10 reps
Pinch Grip 1 sets 8-10 reps
DAY THREE
Trap Bar Deadlifts 1 sets 8-10 reps
Bodyweight Dips 1 sets 8-10 reps
Wrist Roller 1 sets 8-10 reps

DAY ONE
Pulley Flyes 1 sets 8-10 reps
Deadlifts 1 sets 8-10 reps
Pulldowns 1 set 8-10 reps
Side Laterals 1 set 8-10 reps
DAY TWO
Leg Extensions 1 sets 10-12 reps
Straight Leg Deadlifts 1 sets 10-12 reps
Calf Raises 1 sets 8-10 reps
Rope Crunches 1 set 8-10 reps
DAY THREE
Weighted Pullups 1 sets 8-10 reps
Dumbbell Shoulder Press 1 sets 8-10 reps
Tricep Extensions 1 set 8-10 reps

Tons of HIT Workouts!: Contributing Writer

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Tons of HIT Workouts!: Contributing Writer

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Tons Of HIT Workouts!

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