Code Name Hitman 8 Week Program
Hitman Performance
Strength & Conditioning, Plyometrics, Multi-sportThis 8-week program is designed for serious athletes, former athletes, and high-performers who want to get stronger, build explosive power, and get in peak condition—fast.
Who is it for?
💪 Athletes (ages 16–35) who want real, transferable performance gains
🧨 Former athletes looking to get back in shape and feel powerful again
🏋️♂️ Lifters tired of aimless workouts and ready to train with purpose
Why this program?
Performance-driven: Build strength, increase force production, and improve conditioning
Athlete-style training: Exactly how competitive athletes train in the offseason
No fluff: Just focused, effective programming that delivers real results
If you want to stop working out and start training with purpose, this program is for you. Let’s build real strength, explosive power, and a level of conditioning that turns heads.
Prep
A
Dynamic Warm Up
Follow along with video.
B1
Seated DB Vert Jump
3 x 5 @ 25 lb
B2
Supine SL Hip Flexor Crunch
3 x 12
C
Back Squat (BB)
5 x 3
D
Deficit RFE Split Squat
4 x 5
E1
Seated Hamstring Curl
3 x 8
E2
Calf Raise
3 x 12
Prep Work
A
A1) Eccentric Pushup 2x5 A2) Prone Swimmers 2x5 A3) Band Pullaparts 2x15-20
B1
Pushup (Eccentric)
2 x 5
B2
Prone Swimmers
2 x 5
B3
Band Pullaparts
2 x 20
C1
MB Slam
3 x 10
C2
MB Chest Pass
3 x 10
D
Bench Press (BB)
5 x 3
E
Chinup
5, 5, 5, MAX
F1
Hands Elevated Pushup
2 x 8
F2
TRX Rows
2 x MAX
Cardio
A
Zone 2 Cardio 30-45min of modality of choice (low impact, bike or stairmaster)
B
Seated Crunch Machine
3 x 12
C
Torso Rotation (Machine)
3 x 12
D
45 Degree Back Extension
3 x 15
E
EZ Bar Bicep Curl
3 x 12
F
Low Incline DB Curl
3 x 12
G
DB Hammer Curls
3 x 12
Prep
A
Dynamic Warm Up
Follow along with video.
B
Single Effort Broad Jump
1 x 15
C
Front Squat (BB)
3 x 5
D
Barbell RDL
5, 8, 8
E
Adductor Machine
3 x 12
F
Split Squat ISO
1 x 2:00
Prep Work
A
A1) Yoga Pushup 2x5 A2) Banded Facepull 2x15-20
B1
MB Shot Put
3 x 5
B2
Bear Crawl (Forward)
3 x 10
C
Close Grip Pin Press
4 x 5
D1
DB Chest Supported Row
3 x 8
D2
Band Pullapart ISO
3 x 1:00
E1
DB Shoulder Press (Seated)
2 x 8
E2
Pushups
2 x MAX
Airbike Conditioning
A
Airbike Conditioning: - :10sec on / :20 sec off x 8 - 4min rest - Repeat 2-4 times
Brett "Hitman" Hart
Certified strength and conditioning specialist, bachelors of exercise science, and coming up on 10 years of sports performance coaching. This isn't a hobby for me, it's a way of life
Whether your athlete tired of looking for purposeful training OR you are an athlete that is ready to recommit to fitness; I've got you covered! Stop scrolling and get 8-weeks of progressive training that takes out the fluff and gets you focused on what mat
Get Code Name Hitman 8 Week Program
Mike Sansone
Pro Baseball (Red Sox AAA)
Verified Athlete"I’ve known Brett since we were 14 years old. I’ve gone to many other training facilities and had many other coaches but I have always found my way back to Brett’s training. There’s no one I trust more to have in my corner working towards making me the best I can be."
Mia Williams
D1 Women's Lacrosse
Verified Athlete"I’ve been working with Coach Brett for about 2 years and have developed into a completely different athlete and person. His programs and coaching style are incredibly effective. If you want to take your game to the next level, you need to train with Brett and the results will come."
Chris DeProfio
Fitness Enthusiast / ex Basketball
Verified Athlete"I finished the program today. My numbers went up for everything throughout the 3 weeks and my muscle definition is much more visible. During the last week especially on day 2 l felt the bounciest l've felt probably since last year. It was definitely fire and l'd keep it the way you have it right now"
