To bring your ideal workout routine to life, we’re going to take the following steps:

1. Figure out your goal and training status.
   Before you can do anything, you need to decide why you’re working out. Meaning, what’s your specific goal? Building muscle? Losing fat? Increasing strength? Getting “toned?” Whatever it is, you need to know it beforehand. You also need to know what your training status is… beginner, intermediate or advanced. Many aspects of your workout routine will need to be tailored to your exact goal and experience level in order to be as effective as possible.
2. Figure out your ideal weight training frequency.
   Workout frequency refers not only to how often you’ll work out, but also how often you’ll work out each muscle group, body part and/or movement pattern over the course of a week.
3. Choose a workout split that fits your ideal frequency AND schedule.
   Once you have figured out what the ideal workout frequency is for you, the next step is to pick a workout split that not only allows for that ideal workout frequency to be reached, but a workout split that will fit perfectly within your daily/weekly schedule and life.
4. Figure out your ideal weight training intensity.
   Workout intensity basically refers to how hard you’re going to be working. Meaning, how much weight will you be lifting, how heavy or light is that weight for you, and how many reps will you be able to lift it for?
5. Figure out your ideal weight training volume.
   Workout volume refers to the amount of work you’ll be doing. As in, how many exercises, sets and reps will you do per muscle group, per workout, and per week?
6. Choose your exercises and properly implement them.
   Once you know how much volume you’ll be doing, the next step is to select the exercises that are most ideal for you and then properly implement those exercise into your workout routine.
7. Make sure it works.
   This final step involves bringing the 6 previous steps together along with the remaining requirements that must be in place in order for it all to work. Specifically, some form of progression and a diet plan that supports your goals.

So, if you’re ready to design the workout routine that will produce the results you want as quickly and effectively as possible, it’s time to begin.

• To build muscle.
• To lose fat.
• To gain weight.
• To lose weight.
• To get “toned.”
• To increase strength.
• To improve performance.
• To get “in shape.”
• To be healthier.
• To look great naked.
• Any combination of the items on this list.

H.I.T., or High Intensity Training, has become quite a "buzz word" in the fitness industry, particularly amongst bodybuilders looking to manage their time and still get good results from their training. However, there exists a need to actually define H.I.T., because it can mean different things to different people.

Basically, HIT is a type of training style that focuses on completing a limited number of sets for a limited number of exercises under loads that are in excess of 60% 1RM(1-rep maximum) taken near failure, with a controlled training frequency.

Training Guidelines

• Since the total number of exercises is limited, choose compound movements that work multiple muscle groups to give you the most "bang for your buck".
• The total number of exercises per workout is limited to 10-12, and the total number of sets is limited to 12-24. Stick with 4-6 exercises for the lower body and about 6-8 exercises for the upper.
• Typically, HIT workouts train the entire body multiple times a week. Advanced versions employ training splits (working different muscle groups on different days). With full body workouts, the overall volume(sets x reps) per muscle group per session is low, so frequency of training is increased.
• Aim for 15-20 repetitions per set in the beginning, gradually moving down to 8-12 reps and then 6-8 reps as you progress through the weeks. Choose a weight that doesn't allow you to complete any more than your chosen reps with proper form (in other words the last rep should be near failure).
• Minimize rest times between sets and begin with the large muscle groups first, moving down to the smaller muscles through the workout. This will build up your conditioning and allow you to have the most energy for the toughest exercises in the beginning.
• Warmup adequately before the workout with dynamic stretches. Also, perform a few light warmup sets on each muscle group to get the blood flowing.
• Control the eccentric(lowering) portion of each rep and be somewhat explosive on the concentric(lifting) portion to stimulate the different type of muscle fibers.
• Ensure proper form on each exercise. Its a good idea to learn the technique with lighter weights first and to receive instruction on each lift before you start a routine.
• In order to progress, aim to either increase the number of repetitions on a given load or increase the loads from week to week. In either case, never sacrifice proper form and train with safety in mind.
• Train 2-3 times a week, keeping a journal of your dates, loads, repetitions, sets, etc.
• Free weight are always a good choice, but machines and exercise bands can also work well if they provide sufficient resistance.