Workout Routine

Free

🏋🏼‍♀️

by Thalia

Download free Hardy app

Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

🦵

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
90 sec
2
@RPE9
18 lbs
10
90 sec
3
@RPE6
20 lbs
3 +
amrap
90 sec

bulgarian split squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
10
60 sec
2
85% 1RM
130 lbs
10
60 sec
3
85% 1RM
130 lbs
3 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE6
28 lbs
10
60 sec

leg extension

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

romanian deadlift

2×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hip thrust

3×8

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE6
31 lbs
8
60 sec

cable kickback

3×8

💪

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE6
100 lbs
8
60 sec

seated shoulder press

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

seated cable row

3×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

hammer curl

3×8

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

single arm triceps extension

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

front raise

3×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

preacher curl

2×5

🦵

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

step-up

2×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Hyperextensions

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

calf raise

3×8

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE6
31 lbs
8
60 sec

Hip abduction

3×8