Bagur's HIT program (4 week experiment)

4 week experimental program to find out if heavy duty or HIT really works for natural athletes.
If you're looking to try something new, I would appreciate if you give this a try and share your progress.
Try to add 2,5 kg every session to every set, especially on the 5-8 rep range exercicies.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Machine)

One Arm Lateral Raise (Cable)

Bench Press (Close Grip)

V-Handle Tricep Pushdown (Cable)

Leg Extension

Unilateral leg curl

Hip Adductor (Machine)

Straight Leg Calf Raise

Seated Calf Raise

Leg Raise (Captain's Chair)

Lat Pulldown (Close Grip)

Standing Pullover (Cable)

Shrug (Barbell)

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Hammer Curl

Reverse Wrist Curl (Dumbbell)

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