The Shadow - HIT Optimized (4X/week)
Hypertrophy Coach
Most programs ask for more sets, more days, more everything. This one asks for less, done harder.
The Shadow is a HIT style program inspired by the split Dorian Yates made famous on his way to six Mr Olympia titles, updated with what I have learned since.
Four days a week, low volume, taken close to failure. Chest and biceps, legs, back and rear delts, then delts and triceps, run as an A and B rotation so no session repeats. It is brutal, brief, and built for people who would rather train hard than train long.
No junk volume. No random exercises.
Just high intensity training done right, for intermediate and advanced lifters who love the Dorian era.
A
Incline Smith
2 x 8
B
Roller Cable Flys
2 x 10
C
Machine Flat Press
2 x 8
D
Single Arm DB Preacher Curls
8, 10
E
Incline Cable Curl
8, 10
F
Wrist Curls
10, 10, 15
A
Seated Leg Curl
2 x 8
B
Smith Squats
8, 12
C
Lying Leg Curls
2 x 8
D
Leg Extensions
8, 12
E
Leg Press Quad Dominant
8, 15
F
Ab Mat Crunches
3 x 8
A
Machine Pulldown
2 x 8
B
Chest Supported Tbar Row
8, 10
C
Wide Grip Pull Ups
8, 10
D
Forward Lean Machine Lat Row
8, 10
E
Low Back Extensions
8, 10
F
Reverse Pec Dec
10, 10, 15
A
Lying Cuff Lateral Raises
10, 10, 15
B
Rack Military Press
8, 10
C
Smith JM Press Banded
8, 8, 12
D
Cross Cable Triceps Extensions
10, 10, 15
E
Hip Loaded Calf Raise
8, 10, 15
F
Wrist Extensions
10, 10, 15
Joe Bennett
Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. The Shadow is my take on the HIT split Dorian Yates made famous, updated with what I have learned since.
If you have always trained long and wondered what training hard would do instead, this is your answer. Four days, low volume, everything taken close to failure. This is that plan.
Get The Shadow - HIT Optimized (4X/week)
