3 Day Split HIT

Created by jtbryant

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Tagged as: Hit and split

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3 Workouts / 18 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

HIT = High Intensity Training

Push, Pull, Lower body. Most exercises done at 5/0/5 cadence: 

5 secs up/no pause at top/5 secs down.

All exercises done to failure on each set.

No crunches added, but usually did 2 sets of exercise ball crunches to failure two times a week.




5/0/5 cadence on most exercises

Suggested Schedule

This workout should be done weekly on:

View Workout Details

Small Leg Press
1 set: 9 reps
Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn...

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Barbell Deadlift
1 set: 8 reps
Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out). At this point your legs should be just a f...

Small Leg Extensions
1 set: 8 reps
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes...

Small Leg Curls - Seated
1 set: 10 reps
Follow the directions on the seated leg curl machine. Exercise description by

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Calf Raise - Barbell, Standing
1 set: 16 reps
Set a barbell on a power rack and put a block of wood or something similar nearby. Position your back under the barbell with both hands to sides, just like if you were doing squats. Position your toes...


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