Sample H.I.T. Routines

See The HIT FAQ for more information.

Basic Training

1. Squats or Deadlifts
2. Parallel Bar Dips or Decline Presses
3. Reverse-Grip Chins/Pulldowns
4. Incline Presses
5. Seated Cable Rows

Three By Three

1. Squats (no rest)
2. Parallel Bar Dips (no rest)
3. Reverse-Grip Chins (no rest)
4. Squats (no rest)
5. Parallel Bar Dips (no rest)
6. Reverse-Grip Chins (no rest)
7. Squats (no rest)
8. Parallel Bar Dips (no rest)
9. Reverse-Grip Chins

Playground

1. Lunges 1 minute (no rest)
2. Push-Ups to failure or 1 minute (no rest)
3. Pull-Ups to failure (no rest)
4. Lunges 1 minute (no rest)
5. Push-Ups to failure or 1 minute (no rest)
6. Pull-Ups to failure (no rest)
7. Lunges 1 minute (no rest)
8. Push-Ups to failure or 1 minute (no rest)
9. Pull-Ups to failure (no rest)

Home Gym

1. Deadlifts
2. Parallel Bar Dips
3. Reverse-Grip Chins
4. Dumbbell Overhead Presses
5. One-Arm Dumbbell Rows

5 Set Tolerant

Workout A

1. Squats
2. Incline Presses
3. Reverse-Grip Chins/Pulldowns
4. Parallel Bar Dips or Close-Grip Bench Presses
5. Seated Cable Rows

Workout B

1. Deadlifts
2. Leg Presses
3. Parallel Bar Dips or Decline Presses
4. Reverse-Grip Chins/Pulldowns
5. Overhead Presses

3 Set Tolerant

Workout A

1. Squats
2. Parallel Bar Dips or Decline Presses
3. Seated Cable Rows

Workout B

1. Deadlifts
2. Incline Presses
3. Reverse-Grip Chins/Pulldowns

Consolidated Number One

Workout A

1. Squats alternated with Deadlifts

Workout B

1. Weighted Parallel Bar Dips

Workout C

1. Weighted Reverse-Grip Chins

Bodybuilder

Workout A: Chest and Back

1. Incline Presses
2. Straight-Arm Pulldowns (pre-exhaust)
3. Front Pulldowns
4. Parallel Bar Dips or Decline Presses
5. Seated Cable Rows

Workout B and D: Legs

1. Full Squats
2. Keystone Deadlifts
3. Toe Presses
4. Hanging Leg Raises

alternated with

1. Deadlifts
2. Leg Presses
3. Toe Presses
4. Hanging Leg Raises

Workout C: Shoulders and Arms

1. Dumbbell Lateral Raises (pre-exhaust)
2. Dumbbell Overhead Presses
3. Bent Dumbbell Lateral Raises
4. Reverse-Grip Chins/Pulldowns
5. Parallel Bar Dips or Close-Grip Bench Presses

Powerlifter

1. Squats
2. Bench Presses
3. Deadlifts
4. Overhead Presses
5. Reverse-Grip Chins/Pulldowns
6. Close-Grip Bench Presses
7. Seated Cable Rows

Powerlifter Split

Workout A

1. Squats
2. Bench Presses
3. Overhead Presses
4. Close-Grip Bench Presses

Workout B

1. Deadlifts
2. Reverse-Grip Chins/Pulldowns
3. Seated Cable Rows

Get Massive

Workout A: Chest, Shoulders, and Triceps

1. Incline Presses
2. Parallel Bar Dips or Decline Presses
3. Dumbbell Lateral Raises (pre-exhaust)
4. Dumbbell Overhead Presses
5. Parallel Bar Dips or Close-Grip Bench Presses

Workout B: Back and Biceps

1. Partial Deadlifts
2. Straight-Arm Pulldowns (pre-exhaust)
3. Front Pulldowns
4. Seated Cable Rows
5. Reverse-Grip Chins/Pulldowns

Workout C: Legs

1. Leg Extensions (pre-exhaust)
2. Leg Presses (pre-exhaust)
3. Squats
4. Lying Leg Curls (pre-exhaust)
5. Keystone Deadlifts

Addicted

Workout A: Chest and Shoulders

1. Incline Presses
2. Parallel Bar Dips or Decline Presses
3. Dumbbell Lateral Raises (pre-exhaust)
4. Dumbbell Overhead Presses
5. Parallel Bar Dips or Close-Grip Bench Presses

Workout B: Legs and Back

1. Deadlifts
2. Leg Presses
3. Straight-Arm Pulldowns (pre-exhaust)
4. Front Pulldowns
5. Seated Cable Rows

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