HIT MASS: 4 & 5 Day High Intensity Training Splits

HIT MASS: 4 & 5 Day High Intensity Training Splits
Take the next steps in your HIT MASS program with these 4 & 5 day high intensity training workouts. If you're looking to achieve new gains, try this program!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
5
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

Last month, we shared with you a beginner version of High Intensity Training.

HIT is a style of training that involves a single work set to ultimate failure and places emphasis on both the preparation for that work set as well as the recovery after training.

If you tried it, we hope you saw gains as a result.

Now we’re going to step it up with both 4 and 5 day versions of HIT.

As you will see, the biceps and triceps are what differentiates these splits from the three day versions.

We’ll go over why these splits are designed the way they are and give you sample workouts so you can try HIT out for yourself and see how you can improve.

Before we do, there is another twist that is included here.

Related: The Ultimate Muscle Building Split Reference Guide

Intensity Boosters

Most of you are likely familiar with these but we should cover them anyway for those who are new to the iron game. There are ways to extend a set so you can do more work and really exhaust the muscles you’re training. They are known as intensity boosters and they are properly called that here since we are working with high levels of intensity.

For the purposes of this program, you should get to know these three boosters because you’ll be using them often.

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Drop Sets

Upon failure with a traditional set, you would normally rack or release the weight. Drop sets require you to continue by lowering the weight you’re using. So if you’re using 200 pounds and reach failure, you would drop to something like 150 or 160 and try to get more reps.

This is taking a normal set beyond failure and maximizing the damage being done to the muscle. Why put yourself through this kind of agony? Because when we recover and eat, there will be more opportunity for growth.

The amount you drop can be up to you based on how you feel.

Rest Pause Sets

Rest-pause training calls for you to extend your set another way. When you reach failure, you would count out 10-15 seconds. After that brief break, you resume your set with the weight you’re using to try to get a few more reps.

If you use 100 pounds and get 10 reps, you would rest for 10-15 seconds and perhaps get 4 more before stopping. That’s 14 reps with what you would normally do for 10. Each of those reps can make a profound difference.

Forced Reps

You MUST use a spotter or partner for this one. Just because you reach failure lifting the weight doesn’t necessarily mean you reached total failure.

With forced reps, your spotter would assist you in lifting the weight but you would be responsible for lowering it under control to the bottom. The spotter repeats this until you can no longer control the weight at all. This is total failure.

A Reminder of Rest

There won’t be recommendations of rest between sets because that’s up to you as the athlete. I would suggest no more than three minutes because you want to stay warm.

If you feel like you can go after 1 minute, great. If you need three, take it. Just make sure you’re ready to go when it comes time to lift.

Athlete Focusing on Recovering during rest period

4 Day HIT MASS Split

For the four day split, we have separated the muscle groups so you’re training no more than two a day. You’ll notice biceps are paired with chest and triceps are with back. This is intentional so you have the most opportunity to train the bis and tris effectively.

If you go all out on chest like you should, then your triceps will be doing work as well. Because of this, it will be harder to maximize the potential of triceps work. So instead, we would target biceps, a pulling muscle, which would be fresh and prepared to work.

Conversely, training biceps after they’ve assisted your back wouldn’t be as effective so instead we would match triceps up with back. While this isn’t a replica of his workouts, this split was made famous by 6 time Mr. Olympia Dorian Yates.

Day 1: Chest and Biceps
Exercise Sets Reps
1. Incline Dumbbell Press 3 15, 10, 6-8*
2. Flat Dumbbell Fly 3 15, 10, 8-10**
3. Decline Barbell Bench Press 3 15, 10, 8-10***
4. Barbell Curl 3 15, 10, 8-10
5. Dumbell Preacher Curl 3 15, 10, 8-10

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.
**
Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.
*
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a forced rep set to failure.

Day 2: Shoulders and Abs
Exercise Sets Reps
1. Seated Smith Machine Press 3 15, 10, 6-8
2. Single Arm Lateral Raise 3 15, 10, 8-10*
3. Upright Row 3 15, 10, 8-10**
4. Rear Delt Fly 3 15, 10, 8-10
5. Hanging Leg Raise 3 15, 10, 8-10***

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.
**
Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.
*
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a forced rep set to failureUse ankle weights or dumbbell for resistance. Have spotter help you lift weight up & control it down.

Day 3

Off - Active Recovery

Day 4: Back and Triceps
Exercise Sets Reps
1. Bent Over Barbell Row 3 15, 10, 6-8
2. Pullups 3 15, 10, 8-10*
3. Dumbbell Pullover 3 15, 10, 8-10
4. Rack Deadlift 3 15, 10, 8-10**
5. Lying Tricep Extension 3 15, 10, 8-10
6. Rope Pressdown 3 15, 10, 8-10***

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.
***Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a forced rep set to failure.

Day 5: Legs
Exercise Sets Reps
1. Goblet Squat 3 15, 10, 6-8*
2. Leg Press 3 15, 10, 8-10**
3. Single Leg Extension 3 15, 10, 8-10
4. Stiff Legged Deadlift 3 15, 10, 8-10
5. Single Leg Curl 3 15, 10, 8-10***
6. Standing Calf Raise 3 15, 10, 8-10*
7. Seated Calf Raise 3 15, 10, 8-10

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a forced rep set to failure.
***Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.

Days 6 & 7

Off- Active Recovery

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5 Day Split

Let’s face it. Most people who train love arm day. So we also have a 5 day split that includes a day only for the biceps and triceps.

Since this is the only training you would be doing for your arms, you have to make sure each rep counts.

Related: ARMergency - A Killer Arm Day Workout Program

Yes, it’s only four work sets for each muscle, but if you use the right weight, master your execution of the movements, and work as hard as you can to failure, you should still see some positive results from this.

Day 1: Chest and Abs
Exercise Sets Reps
1. Bench Press 3 15, 10, 6-8
2. Incline Dumbbell Fly 3 15, 10, 8-10*
3. Weighted Dips 3 15, 10, 8-10**
4. Pec Deck 3 15, 10, 8-10***
5. Cable Crossover 3 15, 10, 8-10
6. Decline Bench Sit Up 3 15, 10, 8-10*
7. Lying Leg Raise 3 15, 10, 8-10

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.
**
Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.
*
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a forced rep set to failure.

Day 2: Legs
Exercise Sets Reps
1. Squat 3 15, 10, 6-8
2. Single Leg Press 3 15, 10, 8-10*
3. Hack Squat 3 15, 10, 8-10**
4. Lunge 3 15, 10, 8-10
5. Standing Leg Curl 3 15, 10, 8-10
6. Single Seated Calf Raise 3 15, 10, 8-10
7. Single Standing Dumbbell Calf Raise 3 15, 10, 8-10*

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.

Day 3

Off - Active Recovery

Day 4: Back
Exercise Sets Reps
1. Dumbbell Pullover 3 15, 10, 6-8
2. Seated Row 3 15, 10, 8-10*
3. Wide Grip Row 3 15, 10, 8-10**
4. Dumbbell Row 3 15, 10, 8-10
5. Straight Arm Pulldown 3 15, 10, 8-10***
6. Hyperextensions 3 15, 10, 8-10*

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.
**
Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.
*
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a forced rep set to failure.

Day 5: Shoulders
Exercise Sets Reps
1. Standing Barbell Press 3 15, 10, 6-8
2. Cable Lateral Raise 3 15, 10, 8-10*
3. Seated Lateral Raise 3 15, 10, 8-10**
4. Face Pulls 3 15, 10, 8-10
5. Rear Cable Fly 3 15, 10, 8-10
6. Dumbbell Shrug 3 15, 10, 8-10**
7. Lying Leg Raise 3 15, 10, 8-10

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.

Day 6: Arms
Exercise Sets Reps
1. Strict Curl 3 15, 10, 6-8
2. Close Grip Bench Press 3 15, 10, 8-10*
3. Alternate Dumbbell Curl 3 15, 10, 8-10**
4. Overhead Dumbbell Extension 3 15, 10, 8-10
5. Lying Cable Curl 3 15, 10, 8-10**
6. Rope Pressdown 3 15, 10, 8-10***
7. Hammer Curl 3 15, 10, 8-10
8. Reverse Grip Pressdown 3 15, 10, 8-10**

*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a forced rep set to failure.
**Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a drop set to failure.
***Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. After hitting failure, perform a rest pause set to failure.

Day 7

Off- Active Recovery

7 Comments+ Post Comment

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Posted Mon, 10/30/2017 - 10:09
Marley Brown

Now am I supposed to go back and forth with just these 2 weeks workouts or there more weeks that I'm not seeing or must pay for?

JoshEngland's picture
Posted Mon, 10/30/2017 - 10:11
JoshEngland

Hi Marley,

Each program is a 6 week program. So you'll do the 4 days a week for 6 weeks then the 5 days a week for 6 weeks.

But before you start, be sure to kick things off with the 3 days per week version of this workout here: https://www.muscleandstrength.com/workouts/hit-mass-3-day-split

Hope this helps!

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Posted Sun, 03/19/2017 - 15:11
Jack

Body part split workouts aren't really that great. Your muscles get essentially 6 days off until you hit them again, and in reality they only need 48-72 hours of recovery. If you look at any scientific studies you'll find that their research supports increased training frequency because it leads to faster results. Training a muscle twice per week with less volume each session is far superior to training a muscle once per week using a ridiculous amount of sets. If you wait that long to train the muscle again, you will actually see a decrease in performance because the certain muscle group hasn't had a stimulus to grow for 6 days. In addition, when you train say back, shoulders, then arms on consecutive days that is overdoing it on your elbow joints, shoulder girdle and the flexor and extensor tendons. So, I don't agree with this or any other body part split programs that muscle and strength posts. An upper/lower split is far superior because you train each muscle group twice per week, don't overuse your tendons and joints and also you still get adequate recovery time.

JoshEngland's picture
Posted Mon, 03/20/2017 - 10:04
JoshEngland

Hi Jack,

I agree with a lot of the points you've made here. Upper/lower splits have proven to be more beneficial (especially in naturals and those seeking to improve performance).

But, we shouldn't completely take away the benefits that body part splits have to offer. They can and do provide people with results. Could they see better results by training more frequently? Sure. Will they not see results at all by performing a body part split? Of course they will see some sort of result. Any form of training that promotes adaptation will cause a trainee to see results.

The key factor you're missing in your comment is enjoyment. Some people simply enjoy body part splits. And as we all know, enjoyment is the number one predictor of long term fitness success.

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Posted Mon, 03/13/2017 - 11:31
Roger Rock Lockridge

Thanks for sharing my newest article M&S. If anyone reading this follows this program, please share how you liked it with us.

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Posted Sun, 03/19/2017 - 16:44
roland

Is this a 30 day program? How long should I be on this?

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Posted Thu, 12/07/2017 - 07:55
fred

am very happy with reading all your points you have aired out. i look forward to build my body. do you have a video summery for any m&s?