HIIT 100 Workout Plan

4 Weeks / 6 Days per Week / Expert

1 ratings

Workout Summary

This High Intensity Interval Training (HIIT) workout plan is a mixture of HIIT principles, German Volume Training (GVT) principles, and 100 rep principles; with just a dash of the training methodologies espoused by fitness expert Jim Stoppani, Ph.D. The goal of the HIIT 100 workout program is... more

This High Intensity Interval Training (HIIT) workout plan is a mixture of HIIT principles, German Volume Training (GVT) principles, and 100 rep principles; with just a dash of the training methodologies espoused by fitness expert Jim Stoppani, Ph.D.

The goal of the HIIT 100 workout program is to rapidly burn fat while still helping you to gain lean muscle. Say goodbye to boring cardio sessions that sap your energy and dull your mind. The HIIT 100 training routine is not easy but it will be well worth the time you put into it!

Before starting this program you will want to have a good idea of your 10RM (the maximum weight that you can lift for 10 reps in a row) and your 15RM for a variety of different exercises mentioned below. In a nutshell, you will want to choose a weight that is 50% of your 10RM for the 10 sets of 10 exercises and either your 10RM or your 15RM for the 3 sets to failure exercises (depending on the exercise - more specific guidance is given in each of the workout below. )

HIIT 100 Workout Plan

4 Weeks / 6 Days per Week / Expert

1 ratings
HIIT 100 Workout Plan

HIIT 100 Workout Plan

4 Weeks / 6 Days per Week / Expert

1 ratings

Workout Summary

This High Intensity Interval Training (HIIT) workout plan is a mixture of HIIT principles, German Volume Training (GVT) principles, and 100 rep principles; with just a dash of the training methodologies espoused by fitness expert Jim Stoppani, Ph.D. The goal of the HIIT 100 workout program is... more

This High Intensity Interval Training (HIIT) workout plan is a mixture of HIIT principles, German Volume Training (GVT) principles, and 100 rep principles; with just a dash of the training methodologies espoused by fitness expert Jim Stoppani, Ph.D.

The goal of the HIIT 100 workout program is to rapidly burn fat while still helping you to gain lean muscle. Say goodbye to boring cardio sessions that sap your energy and dull your mind. The HIIT 100 training routine is not easy but it will be well worth the time you put into it!

Before starting this program you will want to have a good idea of your 10RM (the maximum weight that you can lift for 10 reps in a row) and your 15RM for a variety of different exercises mentioned below. In a nutshell, you will want to choose a weight that is 50% of your 10RM for the 10 sets of 10 exercises and either your 10RM or your 15RM for the 3 sets to failure exercises (depending on the exercise - more specific guidance is given in each of the workout below. )

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Lat Pulldown Machine
  • Barbell
  • Leg Extension Machine
  • Cable Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Very Easy
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Very Easy
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Very Easy
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Very Easy
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
13 sets, 10 reps, 01:00 rest
13 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Neck secondary Obliques secondary Groin secondary Outer thighs secondary Shoulders primary Quads primary Lats primary Triceps primary Chest primary Abs primary Calves primary Hamstrings primary Glutes primary Middle back primary Traps primary Forearms primary Biceps primary Muscles diagram

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Lat Pulldown Machine
  • Barbell
  • Leg Extension Machine
  • Cable Machine
Show All

231 people started this plan

1 Review

  • JoelJonathan
    over 2 years ago
    #

    I am almost through 30 days of the HIIT 100 plan and I think that I will continue doing it for another 30 days. Overall, I am very pleased with the results I got.

    One of the really nice things about the way that the HIIT 100 routine is structured is that it forced me to get out of the mindset of "just keep adding more weight". I think that people often get stuck into the rut of only changing one element of their workouts: adding more weight; and instead, they lose out on a lot of the gains that can come with changing some of the other variables like rest times, sets, reps, exercise frequency, exercise order, pace, etc.

    I will say that this is a very challenging workout but the nice thing is that you really don't have to work with huge loads bc the maximum weight you really should ever be doing on the HIIT 100 is a weight that you can do for your 10RM. Even though I used lighter weights than I usually do I was EXHAUSTED by the end of many of the workouts - often, even when I couldn't complete the entire workout.

    The only potential downside to this workout for me, and likely for some other people that have front delt/shoulder or pressing dominant issues is that there are a lot of pressing days in this plan. I would recommend maybe substituting some more pulling/back work for at least some of the pressing but that is just a personal thing.

    Overall, you really can't beat a plan that will burn fat while at the same time slightly increasing strength (or at least maintaining strength) and also packing on muscle mass.

HIIT 100 Workout Plan

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Lat Pulldown Machine
  • Barbell
  • Leg Extension Machine
  • Cable Machine
Show All

231 people started this plan