HIT3 Training at Home: 8 Week Muscle-Building Program
8-Week HIT3 Home Workout
This home version of our HIT3 training program will give you the muscle-building challenge you crave all while using the equipment you have in your home gym.
| Workout Summary | |
|---|---|
| Main Goal: | Build Muscle |
| Workout Type: | Full Body |
| Training Level: | Intermediate |
| Program Duration: | 8 weeks |
| Days Per Week: | 5 |
| Time Per Workout: | 30-60 minutes |
| Equipment Required: | Dumbbells, Resistance Bands, Bodyweight |
| Target Gender: | Male & Female |
Workout Description
This 8-week program is designed to build muscle and strength using a combination of full-body workouts and targeted exercises. Each workout will challenge you to push your limits and achieve your fitness goals.
About HIT3
HIT3 stands for High-Intensity Training 3.0, which focuses on short, intense bursts of exercise followed by brief rest periods. This program is designed to maximize muscle growth and fat loss in the shortest amount of time.
Home Gym Compromise
If you are limited by home gym equipment, this program can still be effective. Focus on using bodyweight exercises and any weights you have available to perform the workouts. Modify exercises as needed to match your equipment.
Workout Schedule
The 8-week schedule includes the following weekly routine:
- Monday - Workout 1: Chest, Shoulders, Triceps
- Tuesday - Workout 2: Lower Back, Glutes, Hamstrings, Quads, Calves
- Wednesday - Rest
- Thursday - Workout 3: Upper Back, Rear Delts, Traps, Biceps, Forearms, Abs
- Friday - Rest
- Saturday - Workout 4: Full Body Circuit
- Sunday - Rest
Workout 1: Chest, Shoulders, and Triceps Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 8-12 | None |
| Shoulder Press | 3 | 8-12 | None |
| Tricep Dips | 3 | 8-12 | None |
| Incline Bench Press | 3 | 8-12 | None |
| Front Raises | 3 | 8-12 | None |
| Skull Crushers | 3 | 8-12 | None |
| Push-Ups | 3 | 8-12 | None |
Workout 2: Lower Back, Glutes, Hamstrings, Quads, Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlifts | 3 | 8-12 | None |
| Hamstring Curls | 3 | 8-12 | None |
| Squats | 3 | 8-12 | None |
| Calf Raises | 3 | 8-12 | None |
| Lunges | 3 | 8-12 | None |
| Glute Bridges | 3 | 8-12 | None |
Workout 3: Upper Back, Rear Delts, Traps, Biceps, Forearms, Abs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups | 3 | 8-12 | None |
| Barbell Rows | 3 | 8-12 | None |
| Face Pulls | 3 | 8-12 | None |
| Barbell Shrugs | 3 | 8-12 | None |
| Bicep Curls | 3 | 8-12 | None |
| Wrist Curls | 3 | 8-12 | None |
| Planks | 3 | 30 sec | None |
Rest, Recovery, and Nutrition
Rest and recovery are just as important as the workouts themselves. Make sure to get plenty of sleep and stay hydrated. Proper nutrition will also play a crucial role in your progress. Focus on a balanced diet with plenty of protein, healthy fats, and carbohydrates to fuel your workouts and recovery.