My first HIT routine

[u2pride]

Hi all
I was reading here and there low volume high intensity stuff, and I wanted to write my own schedule for next 2-3 months.


My Stats:
Male 42 years old
180cm x 81Kg bodyfat 12-13%
Training history 10 years more or less, with high (few) and low (many). Now I just have finished a 3 months with high volume, high frequency and moderate intensity (Dr. Mike Israetel RP style), and reading Paul Carter and some Jordan Peters article, I was trying to plan an HIT training.


Split:
Day1 Chest, Shoulders & Tri's
Day2 Back & Bi's
Day3 Off or cardio steady state 20-30’ + 10000 steps
Day4 Legs A or B
Day5 Off or cardio steady state 20-30’ + 10000 steps
Day6 Repeat
Day7 Rest
and so on…


Chest, Shoulders & Tri's
Incline chest press top-set 1x6-8, back off 1x10-12
Flat chest press top-set 1x8-10
Flys 2x8-10
Y-raise SS Upright row 2x12-15
Push Press 1x8-10
CGBP 1x 3/50 method

Back & Bi's
Chin Up top-set 1x6-8, back off 1x10-12
Barbell row top-set 1x8-10, back off 1x10-12
DB row 2x8-10
Pause Shrug 2x8-10
Front plate 4x8 cluster set
BB Curl 1x3/50

Legs A
Leg curl 2x8-10
Squat top-set 1x6-8, back off 1x10-12
Leg Extension 2xrest-pause
Lunge 1x100 leg
Standing calf press 2xrest-pause

Legs B
Leg curl 2x8-10
Front Squat top-set 1x10-12, back off 1x12-15
Leg Extension 2xrest-pause
Sissy Squat 4xfailure
Standing calf press 2xrest-pause

All sets at failure

What do you think about?

 

[CJ]

You have a training partner for this?

I'm worried that you won't be able to do TRUE HIT style on the Squats and Front Squats without one. I'd rather see Leg Press and Hack Squat instead for a lesser injury risk.

 

[u2pride]

Hi @CJ275

No I haven't and I'm working out in homegym, so no leg press or hack squat.

On bench and squat, for safety reasons, I could tell a RIR-1, but the other exercises are all at RIR-0 for sure. Maybe I could make squat top set 6-8 res RIR-1 and 2nd set 20 reps like widowmaker (Doggcrapp style).

What do you think?

 

[CJ]

Hi @CJ275

No I haven't and I'm working out in homegym, so no leg press or hack squat.

On bench and squat, for safety reasons, I could tell a RIR-1, but the other exercises are all at RIR-0 for sure. Maybe I could make squat top set 6-8 res RIR-1 and 2nd set 20 reps like widowmaker (Doggcrapp style).

What do you think?

I think that's torture!!!

 

[u2pride]

I think that's torture!!!

Yesterday I worked legs and today I can barely walk, it was a long time ago that I felt DOMS.

Since I have begun this style of training, my body weight is going down, this week I had to increase calories to 3400. Body measures remain the same so I'm not losing muscle (cross fingers).