4-day HIT (High Intensity Training) Workout - HIT-20

Free program overview — full interactive version lives in the WorkoutsLab app.

1.The week

• MONDAY — 3 exercises (Exercise)
• TUESDAY - Upper Body — 3 exercises (Exercise)
• WEDNESDAY — 3 exercises (Exercise)
• FRIDAY — 3 exercises (Exercise)

2.Sample training day

Exercise	Sets	Reps	Rest
Exercise
deadlift	2	20	—
shrugs	2	10	—
chin-ups	2	6 to 8	—

Sample: MONDAY — one of 4 training days. The app runs the full week with checkoffs, rest timers, and logging.

3.The rest of the week — full exercise lineup

Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.

TUESDAY - Upper Body

• bench press
• dumbbell shoulder press
• cable lateral raise

WEDNESDAY

• squats
• leg curls
• calf raises

FRIDAY

• close-grip bench press
• triceps (cable) push-downs
• seated barbell bicep curls