How many exercises in a HIT routine?

Typically 3-6 compound movements per session, one working set each after warm-ups. The session is brief because each set is to failure.

How many days a week?

Two to three for full-body; three to four for an upper/lower split. Reduce as intensity rises.

Sample HIT routines

A HIT routine is short by design: a handful of compound movements, one all-out working set each. Here are three examples — full-body, upper/lower, and a minimal one-day — to illustrate the shape, not to prescribe.

1. Full-body — 2-3 days/week

Squat, leg curl, chest press, row, overhead press, pulldown. One working set each to failure. Warm up each movement; keep the working sets honest.

2. Upper/lower — 3-4 days/week

Upper: chest press, row, overhead press, pulldown. Lower: squat, leg curl, calf raise, hip hinge. One working set each. Alternates upper/lower with rest days between.

3. Minimal one-day — every 4-5 days

For the high-intensity minimalist: squat, chest press, row. One set each, to failure. One session every four to five days. The Mentzer method pushed this kind of frequency.

Use the shape, not the prescription

These illustrate the shape of HIT — brief, compound, one set to failure. Your routine should match your equipment, recovery, and progression. Log it honestly and let recovery decide frequency.

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

Sample HIT routines

1. Full-body — 2-3 days/week

2. Upper/lower — 3-4 days/week

3. Minimal one-day — every 4-5 days

Use the shape, not the prescription

Frequently asked