Workout Routine

Free

HIT 4 day split

by Matthew007

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run it with or without any rest days

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

Workouts

chest/shoulders

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

bench press

2 sets

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

Incline Machine Press

2 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec
2
–
–
10 +
amrap
180 sec

fly

2×10+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

overhead press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
180 sec
2
–
–
15 +
amrap
180 sec

lateral raise

2×15+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
180 sec
2
–
–
15 +
amrap
180 sec

face pull

2×15+

Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

lat pulldown

2×10+

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

pendlay row

2 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

standing two-dumbbell bent over row

2 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

chest supported rows

2 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
240 sec

shrug

1×15+

Arms

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

skull crushers

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

tricep pushdown

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec

overhead triceps extensions

1×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

curl

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

preacher curl

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

curl

2×10+

Legs

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec
3
–
–
10 +
amrap
240 sec

leg curl

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
300 sec
2
–
–
10 +
amrap
300 sec

hack squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
240 sec
2
–
–
10 +
amrap
240 sec

leg extension

2×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
180 sec
2
–
–
20 +
amrap
180 sec

calf raise

2×20+