Workout Routine

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H.I.T 1.0

by Bryan Cuell

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Every excercise should consist of one set taken to absolute faliure, if possible with the addition of partials and/or negatives with the help of training partner.

Reps are to be performed with proper form and the following tempo: Full range of motion with a stretch and proper squezze with a 3 second consentric, 1 sec contraction, and 4 second eccentric. This is to maximize time under tension and decress the amount of weight needed to perform said excercise in the 6-8 rep range. If a full set cannot be completed with the said tempo lower the weight.

Rest time should be kept at a minimum of 1 minute between the last warmup set and working set. Rest 3 minutes before moving on to the next excercise.

Warm up sets should be kept below 5 reps at the most and begin to taper off as weight is incresed. The first excercise for a muscle group can include up to 2 sets of warmup with every follwing movement being limited to 1. Warm up sets should be performed with the same tempo as working sets.

Reps and/or weight should be increased every week. After a set is taken sucsefully over 8 reps increse the weight. if there is a regression in either weight or reps an extra rest day should be implimented.

After 6 weeks of this routine implement a routine focused on deload, this routine should focus on lighter weight for higher reps and shorter rest times (pump focused).

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Shoulder's & Tri's

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Rear Delt Fly

2 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
100% 1RM
150 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

military press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

side lateral raise

2 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
100% 1RM
150 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

close-grip bench press

3 sets

Smith Machine | JM Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Smith Machine | JM Press

2 sets

Katana Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Katana Extensions

2 sets

Calves & Back

Standing Calf Rasie

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
100% 1RM
45 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Standing Calf Rasie

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
100% 1RM
110 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Seated Calf Raise

2 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
8
60 sec
3
100% 1RM
110 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

chinup

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

pullovers

2 sets

High Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

High Row

2 sets

Machine Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Machine Low Row

2 sets

Biceps & Chest

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
100% 1RM
25 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 3 lbs
Extra 3+ reps, increase 1RM by 5 lbs

curl

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Preacher Curl

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
100% 1RM
150 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

incline bench press

3 sets

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
100% 1RM
110 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Incline Chest Press

2 sets

Hammer Strength Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Hammer Strength Chest Press

2 sets

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Chest fly

2 sets

Cable Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
100% 1RM
45 lbs
12 +
amrap
100 sec

Cable Hammer Curl

2 sets

Legs

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

leg curl

3 sets

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
6
60 sec
3
100% 1RM
45 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Adductor Machine

3 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
100% 1RM
45 lbs
7 +
amrap
100 sec

Hack Squat

2 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
100% 1RM
150 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

goblet squat

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
10 sec
2
–
–
8
60 sec
3
100% 1RM
25 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
4
100% 1RM
25 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

bulgarian split squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
100% 1RM
110 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

leg press

2 sets