Total Strength, Total Fitness: Build Strength, Muscle and Fitness in Three Sessions a Week (The HIRT Library)
Language: English
Published by Independently published, 2026
Series: Book 3 of 5 - The HIRT Library
- Softcover
- New
Seller: California Books, Miami, FL, U.S.A.California Books
AbeBooks seller since October 27, 2023
Condition: New
£ 14.74
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- Title
- Total Strength, Total Fitness: Build Strength, Muscle and Fitness in Three Sessions a Week (The HIRT Library)
- Author
- Marchegiani, Christian
- Publisher
- Independently published
- Publication year
- 2026
- Condition
- New
- Binding
- Soft cover
- Language
- English
- ISBN 13
- 9798160713694
- Series
- Book 3 of 5: The HIRT Library
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 3×7×3 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.
California Books
Miami, FL, U.S.A.
AbeBooks seller since October 27, 2023
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