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
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
2 x 20 reps warm up
1 x 12 reps warm up
1 x 10 - 12 reps work set
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
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
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
2 x 20 reps warm up
1 x 12 reps warm up
1 x 10 - 12 reps work set
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
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.

Download Training logs and Nutrition Logs here.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.