Do work, and grow muscle.
Farmer Gym's HIHT is an exercise program designed to enhance one’s physique and build muscle. Through structured training consisting of weight-bearing and body-weight exercises, the program challenges the whole body. The book anticipates that you will work out 4 days a week, perform a steady-state exercise 1 day a week, and rest 2 days each week. You will proceed through HIHT day by day, just as you would a daily calendar. This book is geared toward those familiar with the weight room, particularly those who have experience with high intensity and hypertrophy-based training. If you are new to either of these concepts, it’s suggested that you spend several months preparing for this program. There is a three-week preparatory-level On Ramp to prepare you for the work ahead. Perform it to best condition yourself for the HIHT program. If you’re well prepared for the demands to come, you can begin the 9-week program immediately.
#dowork and #growmuscle. #FARMERGYMgrown
Sample Workout:
Week 3, Day 1
(A)
Squat: 5 Sets x 12 Reps
(2-Minute Rest)
Coach’s Note: the final reps of each set should challenging, especially as you approach set 4 and 5.
Weight, Set 1:
Weight, Set 2:
Weight, Set 3:
Weight, Set 4:
Weight, Set 5:
Total Volume:
(B)
For Time:
3 Rounds:
21 Kettlebell Deadlift Highpulls
18 Pull-ups
15 Box Jumps
(2-Minute Rest, after the 3 rounds)
3 Rounds:
18 Kettlebell Deadlift Highpulls
15 Pull-ups
12 Box Jumps
(2-Minute Rest, after the 3 rounds)
3 Rounds:
15 Kettlebell Deadlift Highpulls
12 Pull-ups
9 Box Jumps
Male Kettlebell Weight: up to 70# KB
Female Kettlebell Weight: up to 45# KB
Male Box Height: up to 24”
Female Box Height: up to 20”
Scale Pull-ups with Inverted Rows; switch from Pull-ups to Inverted Rows when needed.
Scale Box Jumps with Tuck Jumps; switch from Box Jumps to Tuck Jumps when needed.
KB Weight:
Box Height:
Time Performed:
(C)
5-Round AMRAP:
Dumbbell Alternating Bicep Curls
(30-Second Rest)
Coach’s Note: if you can perform 15 reps without a problem, the weight is too light.
DB Weight:
Reps Performed:
Athlete’s Notes: