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baloo98
New member
I'm a hard gainer and I'm trying out this H.I.T. program I found online and before I started it wanted to check here to see if theres anything I should add or remove looks like this:
Day 1
Incline Bench Press 3 x 10, 8, 6
Flat Fly's 1 x 8
Shoulder Press 2 x 8, 6
Side Raises 1 x 8
Tricep Press Downs 2 x 8, 6
Day 2 - Rest
Day 3
Squats 3 x 10, 8, 6
Leg extensions 1 x 8
Leg Curls 3 x 10, 8, 6
Calf Raises 1x 8
Seated Calf Raises 3 x 10, 8, 6
Day 4 - Rest
Day 5
Hyperextensions 3 x 10, 8, 6
Rows 3 x 10, 8, 6
Pulldowns 1 x 8
Curls super set with Incline Hammer Culrs 2 x 8, 6
Shrugs 2 x 8, 6
Look ok? My one qualm with this routine was that there was no deadlifts included but I don't know where I could put them in because I thought you needed at least 2 days to recover after doing them. Also, I was gonna run this for 6-8 weeks, then alternate between low volume high rep and high volume low rep (maybe 2 weeks low rep, 1 week high rep) before going back to this, is that a good idea? I'm look more for muscle mass than strength.
Day 1
Incline Bench Press 3 x 10, 8, 6
Flat Fly's 1 x 8
Shoulder Press 2 x 8, 6
Side Raises 1 x 8
Tricep Press Downs 2 x 8, 6
Day 2 - Rest
Day 3
Squats 3 x 10, 8, 6
Leg extensions 1 x 8
Leg Curls 3 x 10, 8, 6
Calf Raises 1x 8
Seated Calf Raises 3 x 10, 8, 6
Day 4 - Rest
Day 5
Hyperextensions 3 x 10, 8, 6
Rows 3 x 10, 8, 6
Pulldowns 1 x 8
Curls super set with Incline Hammer Culrs 2 x 8, 6
Shrugs 2 x 8, 6
Look ok? My one qualm with this routine was that there was no deadlifts included but I don't know where I could put them in because I thought you needed at least 2 days to recover after doing them. Also, I was gonna run this for 6-8 weeks, then alternate between low volume high rep and high volume low rep (maybe 2 weeks low rep, 1 week high rep) before going back to this, is that a good idea? I'm look more for muscle mass than strength.
