How many exercises should a HIT program have?

Typically 3-6 compound movements per session covering legs, push, and pull. Fewer is fine; more is usually unnecessary fatigue.

What rep range for HIT?

A common range is 8-12 reps for upper-body movements, slightly higher for legs/lower back. Pick a range and use double progression to advance through it.

Designing a HIT program

A HIT program is short by design. The job isn't to assemble many exercises and sets — it's to choose a few compound movements, set a rep range, take one set to failure, and let recovery decide when to return.

1. Choose compound movements

Cover the body with a few compound lifts: a leg press or squat, a chest press, a row or pulldown, an overhead press, a hip hinge. See the form references for execution.

2. Set a rep range

Pick a target range — say 8-12. At a given weight, progress reps session by session until you hit the top. Then add weight, dropping reps back toward the bottom. This is double progression.

3. One set to failure

One all-out working set per exercise, after warm-ups. That's the stimulus. Everything else is recovery.

4. Let recovery decide frequency

Start at two sessions per week. As intensity rises, reduce. The objective test is your logged performance — if it climbs, frequency is right; if it stalls, add rest. Frequency, decided by recovery →

5. Keep it boring

The temptation is to add variety. Resist it. A simple program, progressed honestly, beats a clever one changed every week. Read the sample routines →

Failure Point is a training logbook, not medical advice. Training to failure carries injury risk.