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BoostcampPNG

HIT inspired training

by Get shit On

Program Description

My goal is to give any lifter whether advanced or newbie a well strucktured program that is simple but guarantees great results. After one month training block take one week off and recover HARDER THAN LAST TIME!!!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2024 05:45
  • Last Edited
    Sep 25, 2024 08:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
8 reps
RPE 10
2
Incline Chest Press (Machine)
1
8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
8 reps
RPE 10
2
Incline Chest Press (Machine)
1
8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
8 reps
RPE 10
2
Incline Chest Press (Machine)
1
8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
High Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Pull-Up (Weighted)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Pullover (Machine)
1
8 reps
RPE 10
3
Barbell Row
1
8 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
5
Bicep Curl (Cable)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Barbell Row
1
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
8 reps
RPE 10
5
Pull-Up (Weighted)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Preacher Curl
1
-
3
Chest Supported Row (Machine)
1
-
4
Pull-Up (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
3 reps
-
RPE 6
RPE 8
RPE 9
3
Leg Curl
2
25 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
25 reps
RPE 10
3
Leg Extension
1
25 reps
RPE 10
4
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
25 reps
RPE 10
3
Leg Extension
1
25 reps
RPE 10
4
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
-
2
Squat (Barbell)
2
25 reps
RPE 10
3
Leg Extension
1
25 reps
RPE 10
4
Reverse Pec Deck
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
Barbell Row
2
8 reps
RPE 10
4
Seated Dip (Machine)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
8 reps
RPE 10
2
Barbell Row
1
-
3
Incline Chest Press (Machine)
1
8 reps
RPE 10
4
Pullover (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
High Row
2
-
3
Incline Chest Press (Machine)
1
8 reps
RPE 10
4
Pullover (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
High Row
2
-
3
Incline Chest Press (Machine)
1
8 reps
RPE 10
4
Pullover (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
-
2
Shoulder Press (Plate Loaded)
1
-
3
Face Pull
2
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
-
3
Face Pull
2
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
1
-
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
-
5
Face Pull
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
1
-
2
Tricep Pushdown (Cable)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
-
5
Face Pull
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
1
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Seated Dip (Machine)
1 Set
8 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
3
Tricep Pushdown (Cable)
1 Set
8 Reps
@10
4
Shoulder Press (Plate Loaded)
1 Set
8 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
Barbell Row
2 Sets
8 Reps
@10
4
Seated Dip (Machine)
2 Sets
@10
Day 2
1
Preacher Curl (EZ Bar)
1 Set
8 Reps
@10
2
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@10
@10
3
High Row
1 Set
-
4
Lat Pulldown (Close Grip)
1 Set
-
5
Pull-Up (Weighted)
2 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
-
@6
@8
@9
3
Leg Curl
2 Sets
25 Reps
@10
4
Leg Extension
2 Sets
15 Reps
@10
5
Leg Press (45 Degrees)
1 Set
-
Day 5
1
Lateral Raise (Machine)
1 Set
-
2
Shoulder Press (Plate Loaded)
1 Set
-
3
Face Pull
2 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
6
Skull Crusher (Barbell)
1 Set
10 Reps
@10