Do work, and grow muscle.

Farmer Gym’s HIHT program is built to help you add size and shape through focused, full-body training. It blends weight-bearing movements with bodyweight work to hit every major muscle group. The plan has you lifting four days a week, doing steady-state work one day a week, and taking two full rest days. You move through the program one day at a time, just like a calendar.

HIHT is written for people who already know their way around the weight room, especially those who have trained with intensity and hypertrophy in mind. If those concepts are new to you, it’s smart to prepare yourself first. The book includes a three-week On Ramp to get you ready. Use it to dial in your form, your conditioning, and your mindset. If you’re already seasoned and ready to roll, you can jump straight into the full 9-week program.

#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 feel tough, especially by sets 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 High Pulls
18 Pull-ups
15 Box Jumps
(2-Minute Rest)

3 Rounds:
18 Kettlebell Deadlift High Pulls
15 Pull-ups
12 Box Jumps
(2-Minute Rest)

3 Rounds:
15 Kettlebell Deadlift High Pulls
12 Pull-ups
9 Box Jumps

Male Kettlebell Weight: up to 70#
Female Kettlebell Weight: up to 45#
Male Box Height: up to 24”
Female Box Height: up to 20”

Scale Pull-ups to Inverted Rows when needed.
Scale 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 15 reps feel easy, the weight is too light.

DB Weight:
Reps Performed:

Athlete’s Notes: