If you plan to start high intensity weight training, then after a few general full body session this split routine is an effective way to target the main muscle groups and also add some isolation exercises. This session is composed of two big compounds and two isolation exercises.

With HIT workouts the general rule is to always train to momentary muscular failure – not really possible within a set number of reps on the first session.

Keeping a training log will help you to ensure that later sessions are designed to allow you to perform the ideal number of sets/reps. Each set should be 6-10 reps for upper body and 12-20 reps for lower body.

HIT Session 1:

• Squat
• Chin ups
• Concentration curl
• Skull crushers

(four days rest, then)

HIT Session 2:

• Deadlift
• Bench Press
• Barbell curls
• Tricep bar seated tricep extensions

Rest Pause and HIT

High intensity training is a great way to build strength and hypertrophy. It uses the “rest-pause” method of lifting that was popularized by Mike Mentzer, a former Mr. Universe. Mike Mentzer ‘s bodybuilding peaked after performing rest-pause routines, which is an old system of lifting involving single-rep maximums interspersed with brief (10 second) rest periods. Rest-pause has the advantages of old-school power training while also allowing for enough overall reps to be performed for hypertrophy and cardiovascular exercise purposes.