HIT 2-Day
Two weekly full-body sessions use few working sets after a thorough warm-up. The six-week block is for lifters who recover better from low volume than from frequent pumping work.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
This is low-volume hard resistance training, not interval cardio. Warm up thoroughly, then perform the listed working sets with controlled technique and several repetitions in reserve. Do not chase absolute failure, especially on squats or presses without a competent spotter.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Full body A
5 exercises · 40 min
- Barbell squat · 2 sets · 6–10 reps
- Barbell bench press · 2 sets · 6–10 reps
- Barbell row · 2 sets · 6–10 reps
- Lat pulldown · 1 sets · 8–12 reps
Full body B
5 exercises · 40 min
- Leg press · 2 sets · 8–12 reps
- Barbell overhead press · 2 sets · 6–10 reps
- Romanian deadlift · 1 sets · 6–10 reps
- Chin-up · 1 sets · 5–10 reps
Week 2 · Later weeks
Full body A
5 exercises · 40 min
- Barbell squat · 2 sets · 6–10 reps
- Barbell bench press · 2 sets · 6–10 reps
- Barbell row · 2 sets · 6–10 reps
- Lat pulldown · 1 sets · 8–12 reps
Full body B
5 exercises · 40 min
- Leg press · 2 sets · 8–12 reps
- Barbell overhead press · 2 sets · 6–10 reps
- Romanian deadlift · 1 sets · 6–10 reps
- Chin-up · 1 sets · 5–10 reps
Week 3 · Later weeks
Full body A
5 exercises · 40 min
- Barbell squat · 2 sets · 6–10 reps
- Barbell bench press · 2 sets · 6–10 reps
- Barbell row · 2 sets · 6–10 reps
- Lat pulldown · 1 sets · 8–12 reps
Full body B
5 exercises · 40 min
- Leg press · 2 sets · 8–12 reps
- Barbell overhead press · 2 sets · 6–10 reps
- Romanian deadlift · 1 sets · 6–10 reps
- Chin-up · 1 sets · 5–10 reps
Week 4 · Later weeks
Full body A
5 exercises · 40 min
- Barbell squat · 2 sets · 6–10 reps
- Barbell bench press · 2 sets · 6–10 reps
- Barbell row · 2 sets · 6–10 reps
- Lat pulldown · 1 sets · 8–12 reps
Full body B
5 exercises · 40 min
- Leg press · 2 sets · 8–12 reps
- Barbell overhead press · 2 sets · 6–10 reps
- Romanian deadlift · 1 sets · 6–10 reps
- Chin-up · 1 sets · 5–10 reps
Week 5 · Later weeks
Full body A
5 exercises · 40 min
- Barbell squat · 2 sets · 6–10 reps
- Barbell bench press · 2 sets · 6–10 reps
- Barbell row · 2 sets · 6–10 reps
- Lat pulldown · 1 sets · 8–12 reps
Full body B
5 exercises · 40 min
- Leg press · 2 sets · 8–12 reps
- Barbell overhead press · 2 sets · 6–10 reps
- Romanian deadlift · 1 sets · 6–10 reps
- Chin-up · 1 sets · 5–10 reps
Week 6 · Later weeks
Full body A
5 exercises · 40 min
- Barbell squat · 2 sets · 6–10 reps
- Barbell bench press · 2 sets · 6–10 reps
- Barbell row · 2 sets · 6–10 reps
- Lat pulldown · 1 sets · 8–12 reps
Full body B
5 exercises · 40 min
- Leg press · 2 sets · 8–12 reps
- Barbell overhead press · 2 sets · 6–10 reps
- Romanian deadlift · 1 sets · 6–10 reps
- Chin-up · 1 sets · 5–10 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. HIT here means low-volume hard resistance training, never interval cardio. Working sets stop with repetitions in reserve. This is not a medical protocol and not Mike Mentzer’s Heavy Duty course.