HIT Low-Volume Strength

Who this is for

Lifters who've put in time on higher-volume programs and want to see what one truly all-out set can do. People with limited recovery, busy jobs, poor sleep, or low appetite, who cannot run six days a week of PPL.

HIT (High Intensity Training) is controversial. Some lifters thrive on it, some plateau. Run it for 8 weeks honestly before deciding which group you're in.

Structure

Three full-body days a week for 8 weeks: Workout A, B and C, in that order, every week. Each exercise has one working set taken to true muscular failure (RPE 10). Eight of the twelve exercises start with one or two warm-up sets; the leg extension, seated leg curl, bicep curl and Romanian deadlift go straight to the working set.

• Workout A: Machine Leg Press 1×6-12, Barbell Bench Press 1×6-12, Cable Seated Rows 1×6-12, Machine Leg Extensions 1×6-12.
• Workout B: Barbell Overhead Press 1×6-12, Cable Lat Pulldown 1×6-12, Machine Seated Leg Curl 1×6-12, Dumbbell Bicep Curl 1×6-12.
• Workout C: Barbell Squat 1×6-12, Dumbbell Bench Press 1×6-12, Barbell Bent Over Row 1×6-12, Barbell Romanian Deadlift 1×6-12.

Every working set targets 6-12 reps. Add weight when you beat the target reps at RPE 10, and use rest-pause on the final compound set each session. A scheduled recovery week (deload) falls at week 8.

How to run it in Grain Gym

Log the one working set with the weight you used and the reps you reached. That's your record for the lift.

Notes

• True failure is harder than it sounds. Most lifters stop a few reps short for the first few weeks.
• Recovery matters: one set to failure demands as much rest as several easier sets.
• HIT is not for everyone. If you're still more sore than you've ever been at week 6, run a different program.