2 Day Power Routine Using High Intensity Training (HIT)

This routine uses the High Intensity Training (HIT) protocol. The routine calls for two, full body workouts per week.

Routine Type 2 Day a week Full-Body
Duration 10 weeks on and 2 weeks off
Level Advanced
Purpose Full-Body H.I.T. Program for Size & Strength
Target Advanced routine to build raw size

Workout Schedule

Monday Workout A
Tuesday
Rest
Wednesday
Rest
Thursday
Workout B
Friday Rest
Saturday
Rest
Sunday Rest

The Workout

Day 1 Monday - Workout A
Muscle Group Exercise Sets / Reps
Full Body Bench Press 1 x 20 reps warm up
1 x 8 reps warm up
1 x 8 reps warm up
1 x 6 - 8 reps work set
Squat 2 x 20 reps warm up
1 x 12 reps warm up
1 x 10 - 12 reps work set
T Bar Row 1 x 20 reps warm up
1 x 8 reps warm up
1 x 8 reps warm up
1 x 6 - 8 reps work set
Calf Raise 3 x 20 reps warm up
1 x 12 - 15 reps work set
-Notes-

1 Heavy set to failure (last set or work set).  The reps are slow and controlled. 3 second positive, followed by a 1 second pause, followed by a 4 second negitive. Repeat. Remember to do 2 to 3 sets warm up prior to each failure set.

Day 4 Thursday - Workout B
Muscle Group Exercise Sets / Reps
Full Body Barbell Shoulder Press 1 x 20 reps warm up
1 x 8 reps warm up
1 x 8 reps warm up
1 x 6 - 8 reps work set
Dead Lift 2 x 20 reps warm up
1 x 12 reps warm up
1 x 10 - 12 reps work set
Lat Machine Pulldown 1 x 20 reps warm up
1 x 8 reps warm up
1 x 8 reps warm up
1 x 6 - 8 reps work set
Roman Chair Leg Lifts 3 x 20 - 30 reps
-Notes-

1 Heavy set to failure (last set or work set).  The reps are slow and controlled. 3 second positive, followed by a 1 second pause, followed by a 4 second negitive. Repeat. Remember to do 2 to 3 sets warm up prior to each failure set.

A good diet and plenty of sleep, especially during your off days is required.

- Routine submitted by Mike N

*Editors note* High intensity training (H.I.T) is a very advanced training technique and should not be used by beginners. Be sure to do 2 to 3 warm up sets prior to going for your all out effort on the last set. NEVER attempt an all out effort on your very first set without 2 or 3 sets prior warm up.

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