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Total Strength, Total Fitness: Build Strength, Muscle and Fitness in Three Sessions a Week (The HIRT Library) - Softcover
Book 3 of 5: The HIRT Library
Synopsis
Three lifts. Three sets. Three days a week.
No two-hour sessions. No gimmicks. No spreadsheets. Just the big lifts, done hard, done safely, and done often enough to change your body.
Total Strength, Total Fitness is a complete 12-week strength program for men and women who are tired of training without results. It's built on the HIRT 3 Method: three compound lifts, three hard sets of seven, three sessions a week. Then the Matrix 21+3 stacks those lifts into supersets and adds a rep you earn every week, so you always know you're getting stronger.
Inside you'll find:
- The seven HIRT rules, and why seven reps and three sets work
- Step-by-step coaching for the eight lifts that matter: squat, deadlift, bench press, row, overhead press, front squat, incline press and cable row
- A 12-week, two-phase program with clear rules for choosing your weights and adding to them
- Gym-ready session pages for every workout
- Straight answers on plateaus, missed weeks, cardio, home gyms and training over 50
- The 3-7-3 Habit Challenge for food, sleep and the habits that hold you back
Every session takes about 45 minutes. All you need is a rack, a barbell, a bench and some dumbbells, and the willingness to work hard.
About the author: Christian 'Mack' Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing in 2003 and Rebel Fitness League. He was the trainer and host of Channel 9's Excess Baggage, has trained NRL and AFL players and Olympians, and has featured on the covers of Australian Men's Fitness and ultraFIT.
This is the fully revised second edition, and part of the HIRT Library. For the science behind the method, read The Complete Guide to High Intensity Training.
Get HIRT. Stay HIRT.
"synopsis" may belong to another edition of this title.
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Total Strength, Total Fitness (Paperback)
Print on DemandSeller: Grand Eagle Retail, Bensenville, IL, U.S.A.
Seller rating 5 out of 5 stars
Paperback. Condition: new. Paperback. Three lifts. Three sets. Three days a week.No two-hour sessions. No gimmicks. No spreadsheets. Just the big lifts, done hard, done safely, and done often enough to change your body.Total Strength, Total Fitness is a complete 12-week strength program for men and women who are tired of training without results. It's built on the HIRT 373 Method: three compound lifts, three hard sets of seven, three sessions a week. Then the Matrix 21+3 stacks those lifts into supersets and adds a rep you earn every week, so you always know you're getting stronger.Inside you'll find: The seven HIRT rules, and why seven reps and three sets workStep-by-step coaching for the eight lifts that matter: squat, deadlift, bench press, row, overhead press, front squat, incline press and cable rowA 12-week, two-phase program with clear rules for choosing your weights and adding to themGym-ready session pages for every workoutStraight answers on plateaus, missed weeks, cardio, home gyms and training over 50The 3-7-3 Habit Challenge for food, sleep and the habits that hold you backEvery session takes about 45 minutes. All you need is a rack, a barbell, a bench and some dumbbells, and the willingness to work hard.About the author: Christian 'Mack' Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing in 2003 and Rebel Fitness League. He was the trainer and host of Channel 9's Excess Baggage, has trained NRL and AFL players and Olympians, and has featured on the covers of Australian Men's Fitness and ultraFIT.This is the fully revised second edition, and part of the HIRT Library. For the science behind the method, read The Complete Guide to High Intensity Training.Get HIRT. Stay HIRT. This item is printed on demand. Shipping may be from multiple locations in the US or from the UK, depending on stock availability. Seller Inventory # 9798160713694
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Total Strength, Total Fitness
Print on DemandSeller: PBShop.store US, Wood Dale, IL, U.S.A.
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PAP. Condition: New. New Book. Shipped from UK. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000. Seller Inventory # L0-9798160713694
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Total Strength, Total Fitness: Build Strength, Muscle and Fitness in Three Sessions a Week (The HIRT Library)
Print on DemandSeller: California Books, Miami, FL, U.S.A.
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Total Strength, Total Fitness
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PAP. Condition: New. New Book. Delivered from our UK warehouse in 4 to 14 business days. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000. Seller Inventory # L0-9798160713694
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Total Strength, Total Fitness (Paperback)
Print on DemandSeller: CitiRetail, Stevenage, United Kingdom
Seller rating 5 out of 5 stars
Paperback. Condition: new. Paperback. Three lifts. Three sets. Three days a week.No two-hour sessions. No gimmicks. No spreadsheets. Just the big lifts, done hard, done safely, and done often enough to change your body.Total Strength, Total Fitness is a complete 12-week strength program for men and women who are tired of training without results. It's built on the HIRT 373 Method: three compound lifts, three hard sets of seven, three sessions a week. Then the Matrix 21+3 stacks those lifts into supersets and adds a rep you earn every week, so you always know you're getting stronger.Inside you'll find: The seven HIRT rules, and why seven reps and three sets workStep-by-step coaching for the eight lifts that matter: squat, deadlift, bench press, row, overhead press, front squat, incline press and cable rowA 12-week, two-phase program with clear rules for choosing your weights and adding to themGym-ready session pages for every workoutStraight answers on plateaus, missed weeks, cardio, home gyms and training over 50The 3-7-3 Habit Challenge for food, sleep and the habits that hold you backEvery session takes about 45 minutes. All you need is a rack, a barbell, a bench and some dumbbells, and the willingness to work hard.About the author: Christian 'Mack' Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing in 2003 and Rebel Fitness League. He was the trainer and host of Channel 9's Excess Baggage, has trained NRL and AFL players and Olympians, and has featured on the covers of Australian Men's Fitness and ultraFIT.This is the fully revised second edition, and part of the HIRT Library. For the science behind the method, read The Complete Guide to High Intensity Training.Get HIRT. Stay HIRT. This item is printed on demand. Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability. Seller Inventory # 9798160713694
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Total Strength, Total Fitness : Build Strength, Muscle and Fitness in Three Sessions a Week
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Salvation Of Souls Publishing Committee Okt 2026, 2026
ISBN 13: 9798160713694
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Seller: AHA-BUCH GmbH, Einbeck, Germany
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Taschenbuch. Condition: Neu. Neuware - Three lifts. Three sets. Three days a week.No two-hour sessions. No gimmicks. No spreadsheets. Just the big lifts, done hard, done safely, and done often enough to change your body.Total Strength, Total Fitness is a complete 12-week strength program for men and women who are tired of training without results. It's built on the HIRT 3 Method: three compound lifts, three hard sets of seven, three sessions a week. Then the Matrix 21+3 stacks those lifts into supersets and adds a rep you earn every week, so you always know you're getting stronger.Inside you'll find: - The seven HIRT rules, and why seven reps and three sets work- Step-by-step coaching for the eight lifts that matter: squat, deadlift, bench press, row, overhead press, front squat, incline press and cable row- A 12-week, two-phase program with clear rules for choosing your weights and adding to them- Gym-ready session pages for every workout- Straight answers on plateaus, missed weeks, cardio, home gyms and training over 50- The 3-7-3 Habit Challenge for food, sleep and the habits that hold you backEvery session takes about 45 minutes. All you need is a rack, a barbell, a bench and some dumbbells, and the willingness to work hard.About the author: Christian 'Mack' Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing in 2003 and Rebel Fitness League. He was the trainer and host of Channel 9's Excess Baggage, has trained NRL and AFL players and Olympians, and has featured on the covers of Australian Men's Fitness and ultraFIT.This is the fully revised second edition, and part of the HIRT Library. For the science behind the method, read The Complete Guide to High Intensity Training.Get HIRT. Stay HIRT. Seller Inventory # 9798160713694
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