A high-volume 5-day gym HIIT program for advanced athletes, blending barbell, dumbbell, kettlebell, and machine conditioning into brutal metabolic sessions.
This advanced gym HIIT plan blends barbell power, kettlebell conditioning, machines, and gymnastics into brutal metabolic sessions. Formats rotate through AMRAP, EMOM, for-time, and steady-state engine work — each noted at the top of the session. Move fast, stay technical under fatigue, and track measurable progress every week.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Thruster | 5 × 10 · superset A | 15s |
| Kettlebell Swing | 5 × 20 · superset A | 15s |
| Box Jumps | 5 × 15 · superset A | 15s |
| Burpee | 5 × 12 · superset A | 15s |
| Battle Ropes | 5 × 30s · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 6 × 5 · superset A | 20s |
| Dumbbell Snatch | 6 × 8 per side · superset A | 20s |
| Box Jumps | 6 × 15 · superset A | 20s |
| Battle Ropes | 6 × 40s · superset A | 20s |
| Renegade Row | 6 × 10 per side · superset A | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Thruster | 6 × 15 · superset A | 15s |
| Burpee | 6 × 15 · superset A | 15s |
| Kettlebell Swing | 6 × 25 · superset A | 15s |
| Pull Ups | 6 × 10 · superset A | 15s |
| Sit-Up | 6 × 25 · superset A | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5 × 60s · superset A | 10s |
| Kettlebell Swing | 5 × 25 · superset A | 10s |
| Mountain Climber | 5 × 45s · superset A | 10s |
| Wall Ball Shot | 5 × 20 · superset A | 10s |
| Plank Jacks | 5 × 45s · superset A | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 4 × 15 · superset A | 10s |
| Barbell Thruster | 4 × 12 · superset A | 10s |
| Box Jumps | 4 × 15 · superset A | 10s |
| Kettlebell Swing | 4 × 25 · superset A | 10s |
| Toes-to-Bar | 4 × 12 · superset A | 20s |
The Gym HIIT plan is 5 days a week, with sessions of about 55 minutes, over 6 weeks.
The Gym HIIT plan uses a barbell, a cable machine, dumbbells, a kettlebell and a pull-up bar, plus some bodyweight exercises.
The Gym HIIT plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Advanced athletes with solid barbell technique and a strong conditioning base. It assumes you can maintain form under heavy fatigue.
Power cleans and thrusters feature heavily. If your technique isn't solid, scale to dumbbell variations and get coaching before loading up.
Sleep, protein, hydration, and honest deloads. Cut volume or take an extra rest day whenever performance dips.
This is an elite-level plan. Rehearse barbell movements light before every session, keep box-jump landings soft, and never sacrifice technique for speed under load. Deload every 4th week and stop any set the moment form breaks.
Track this plan free — sets, rest timers & AI coaching
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