For those of you who follow the HIT protocol (1-2 sets to muscular failure with minimal rest between exercises) we have a nice bodybuilding workout for you.
Many natural, drug-free bodybuilders are switching to HIT style workouts because of the intensity and the rest time in-between workouts. The recovery ability of drug-induced bodybuilders is enhanced because of the drugs. Someone who’s natural needs more time between workouts.
This workout follows HIT principles while throwing in some isolation movements so fond of by bodybuilders. This routine is for a total body, non-split workout.
Bodybuilding HIT Program
Overhead Press 2 x 6-12
Bench Press or Dips 2 x 6-12
Chins or Pulldowns 2 x 6-12
Leg Press or Squats 2 x 10-15
Deadlifts 2 x 10-15
Curls 2 x 6-12
Calf Raises 2 x 10-15
Ab Work 2 x 10-15
Notes: Workout two times a week. If you feel sluggish, fatigued or sick, drop down to one workout every four days. DO NOT go to failure on squats unless in a rack or bench presses without a spotter. Add weight each time you make rep scheme.
Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.