Workout Routine
Free2 day full body workout for anyone who can lift only twice a week. Both sessions train your whole body, so every muscle gets two workouts a week.
Each day starts with three barbell lifts for strength. Three smaller exercises follow for muscle. Hardy tracks every set and works out your next weight from the rules below.
Train on two days with two or three rest days between them, such as Monday and Thursday. Do Workout A on the first day and Workout B on the second.
Rest 2 to 3 minutes on the barbell lifts and about 90 seconds on the rest. Each session takes about an hour.
The first three lifts of each day use a working weight. Finish every set with all 5 reps and the weight goes up next session. Miss reps three sessions in a row and Hardy suggests a 10% drop for you to review.
Upper-body lifts go up 5 lbs (2.5 kg). Squat, front squat and deadlift go up 10 lbs (4.5 kg).
The other exercises use double progression. Start at the bottom of the rep range and add reps each session. When every set reaches the top, Hardy adds weight and you start again from the bottom.
Starting TM is 90% of 1RM.
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.