The six-time champion's high-intensity (HIT) split: 4 short sessions per week. Each exercise has 1-2 warm-up sets followed by ONE all-out working set to complete muscular failure (RPE 10).
Program at a glance
Who is this program for?
This program is for experienced athletes ready for high volume and demanding intensity. Recovery, nutrition and sleep matter as much as the program itself.
Weekly plan
Day 1 — Shoulders, Traps & Triceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Smith Seated Shoulder Press | 3×8 | 120 sec |
| Dumbbell Lateral Raise | 2×8 | 90 sec |
| Dumbbell Shrug | 2×10 | 90 sec |
| Cable Triceps Pushdown (V Bar Attachment) | 2×8 | 90 sec |
| EZ Barbell Lying Triceps Extension | 2×8 | 90 sec |
Day 2 — Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lever Pullover (Plate Loaded) | 2×8 | 90 sec |
| Cable Close Grip Front Lat Pulldown | 2×8 | 90 sec |
| Barbell Bent-Over Row | 2×8 | 120 sec |
| Lever High Row (Plate Loaded) | 2×8 | 90 sec |
| Hyperextension | 1×10 | 90 sec |
| Barbell Deadlift | 2×8 | 180 sec |
Day 3 — Rest
Rest day — recover and get ready for the next session.
Day 4 — Chest & Biceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Incline Bench Press | 3×8 | 120 sec |
| Lever Chest Press | 2×8 | 90 sec |
| Dumbbell Incline Fly | 2×8 | 90 sec |
| Cable Standing Crossover | 1×8 | 90 sec |
| Dumbbell Incline Curl | 2×8 | 90 sec |
| EZ Barbell Curl | 2×8 | 90 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lever Seated Leg Extension | 2×10 | 90 sec |
| Lever Angled Leg Press | 3×10 | 120 sec |
| Sled Hack Squat | 2×10 | 120 sec |
| Lever Seated Leg Curl | 2×8 | 90 sec |
| Barbell Stiff Legged Deadlift | 2×8 | 120 sec |
| Barbell Floor Calf Raise | 2×10 | 90 sec |
Day 7 — Rest
Rest day — recover and get ready for the next session.
Blood & Guts is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.