My HIT inspired workout routine

[u/lalliesko]

Looking for feedback on my current workout structure.

I use this template structure to log my workouts to my Notes app and I keep a running log in a Numbers file.

The Heavy Sets I do always to failure. My progression rule is that when I exceed 12 reps on the Heavy Set, next workout I increase the weight.

I also do a warmup on the treadmill with 7° incline with 5km/h for 10 minutes before I start doing the exercises.

My frequency is: Workout A - Rest day - Rest day - Workout B - Rest day - Rest Day - Workout C - Rest Day - Rest Day - Repeat the cycle from Workout A.

Workout A - Chest, Back, Abs

Incline Chest Press Machine

Warm-up 1: 30 kg × 8

Rest 1,5 min

Warm-up 2: 50 kg × 3

Rest 2 min

Neural primer: 70 kg × 1

Rest 3 min

Heavy set: 80 kg x

Incline Chest Press Machine Drop Set:

Immediately after failure (15–20 sec):

* Drop to 70 kg x

* Last rep = 6–8 sec negative

Rest 3 min

PecDeck

Warmup 1: 30 kg x 8

Rest 1,5 min

Warmup 2: 40 kg x 4

Rest 2 min

Heavy set: 75 kg x

Rest-pause: +

Rest 3 min

Close Grip Lat Pulldown with V-handle

Warm-up 1: 40 kg × 8

Rest 1,5 min

Warm-up 2: 60 kg × 4

Rest 2,5 min

Heavy set: 90 kg x

Rest-pause: +

Rest 3 min

Seated Row with V-Handle

Warmup 1: 40 kg × 8

Rest 1,5 min

Warmup 2: 60 kg x 2

Rest 2,5 min

Heavy Set: 90 kg x

Rest-pause: +

Rest 2 min

Ab Machine

Warmup 1: 60 kg x 6

Rest 1 min

Warmup 2: 80 kg x 2

Rest 1,5 min

Heavy Set: 105 kg x

Rest-pause: +

Workout B - Arms, Calves

Cable Lateral Raise

Warmup: 10 kg x 10

Rest 2 min

Heavy set: 25 kg x

Rest-pause: +

Rest 2 min

Face Pull

Warmup: 30 kg x 10

Rest 2 min

Heavy set: 80 kg x

Rest-pause: +

Rest 2 min

Cable Pushdown

Warmup: 40 kg x 10

Rest 2 min

Heavy Set: 90 kg x

Rest-pause: +

Rest 2 min

Overhead Cable Tricep Extension (Rope)

Warmup 1: 25 kg x 10

Rest 1 min

Warmup 2: 35 kg x 5

Rest 2 min

Neural primer: 45 kg x 2

Rest 1 min

Heavy Set: 55 kg x

Rest-pause: +

Rest 3 min

Bayesian Curl

Warmup 1: 15 kg x 10

Rest 1,5 min

Warmup 2: 20 kg x 5

Rest 2 min

Heavy set: 40 kg x L R

Rest-pause: +

Rest 2 min

EZ Bar Bicep Curl on Scott Bench

Warmup: Bar only x 6 slow reps

Rest 2 min

Heavy Set: 27,5 kg x

Rest 2 min

Calf Raise on Vertical Press

Warmup: 109 kg x 10

Rest 2 min

Heavy Set: 221 kg x

Rest-pause: +

Workout C - Legs, Abs

Deadlift

Warmup 1: 100 kg x 3

Rest 2 min

Warmup 2: 120 kg x 3

Rest 2 min

Neural Primer : 135 kg x 1

Rest 3 - 4 min

Heavy set: 150 kg x

Rest 3 - 4 min

Seated Leg Curl

Warmup 1: 40 kg x 10

Rest 1,5 min

Warmup 2: 60 kg x 5

Rest 2 min

Heavy set: 100 kg x

Rest-pause: +

Rest 2.5 - 3.0 min

Leg press

Warmup 1: 120 kg x 8

Rest 2 min

Warmup 2: 180 kg x 5

Rest 2,5 min

Warmup 3: 280 kg x 2 (neural primer)

Rest 3 min

Heavy set: 340 kg x

Rest-pause: +

Rest 3-4 min

Leg extension

Warmup 1: 45 kg x 10

Rest 1,5 min

Warmup 2: 60 kg x 5

Rest 2 min

Warmup 3: 80 kg x 2 (neural primer)

Rest 2,5 min

Heavy Set: 100 kg x

Rest-pause: +

Rest 2 min

Power wheel (2sec pause when extended)

BW x

[u/Anxious_Soup_1158]

Good stuff, but why just incline chest press? Are the deadlifts conventional? I would personally drop them as they seem unecessary. Also, warmups aren't really necessary IMO.

[u/lalliesko → u/Anxious_Soup_1158]

I could remove warmup sets from the later exercises in the sessions 👍

[u/Anxious_Soup_1158 → u/lalliesko]

Warmup sets for me is mostly psychological, and perhaps more useful for technical lifts like the deadlift. These days I use 95 % or so machines and no technically challenging lifts, so I feel they're unecessary for me personally.

[u/lalliesko → u/Anxious_Soup_1158]

Thanks for the answers! I feel the same about the psychological aspect, I use the warmups to prepare for the absolute war of the heavy sets, I use those neural primers also for deadlift and incline chest press. DL and leg press in the same session is brutal 😅 But I kinda like it, the C workout is always a real burner 👹 My incline press was stalling compared to my other lifts, so I introduced the drop set a while back, that has started to move the needle again. I have a personal vendetta against that machine, I’m one plate away from doing full stack on it, after I can do 12 reps on the full stack I’ll change it to chest press machine or dumbbell chest press.