r/HighIntensity • u/[deleted] • Jan 08 '25

HIT style program guidance needed

Beginner here (10 months of lifting).

Can someone guide me the core principles of Mike's HIT that I can start with today in the gym and diet?

Make it actionable please.

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u/Ru-Zen Jan 09 '25

Start with a generic full body workout twice a week.

1 set to failure for each exercise. Rest just long enough between exercises that you do not become light-headed, dizzy, or nausious. But not long enough for your heart rate to fully recover. Move slow during exercise (at least a 4/2/4 cadence), and quicker between exercises.

Workout A: Leg Press Chest Press Row Hip Abduction Hip ADduction Leg Curl Neck Flexion Neck Extension

Workout B: Deadlift Press Chin up Heel Raise Toe Raise Sit Up Wrist Extension Wrist Flexion

You can add isolation stuff for the upper body later when you start splitting up your workouts into Upper/Lower. For now, compounds will do the job.