Workout Routine

Free

2023 Juggernaut - 10s Acc

by migchez

Download free Hardy app

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

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
5
60 sec
2
60% TM
90 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
60% TM
90 lbs
5
60 sec
5
60% TM
90 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
60% TM
90 lbs
5
60 sec
8
60% TM
90 lbs
5
60 sec
9
60% TM
90 lbs
5
60 sec
10
60% TM
90 lbs
5 +
amrap
60 sec

bench press

10×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
0 sec
2
@RPE8
33 lbs
8
0 sec
3
@RPE9
34 lbs
8 +
amrap
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×8+

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
150 sec
2
@RPE8
17 lbs
10
150 sec
3
@RPE9
18 lbs
10 +
amrap
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Arnold Press

3×10+

Single Arm Overhead Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
120 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE9
80 lbs
10 +
amrap
120 sec

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

Single Arm Overhead Cable Extension

3×10+

ab wheel

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

ab wheel

3×10+

KB Clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
4
–
–
5
30 sec
5
–
–
5
30 sec
6
–
–
5
30 sec
7
–
–
5
30 sec
8
–
–
5
30 sec
9
–
–
5
30 sec
10
–
–
5
30 sec

KB Clean

10×5

MB Slams

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec
6
–
–
5
100 sec
7
–
–
5
100 sec
8
–
–
5
100 sec
9
–
–
5
100 sec
10
–
–
5
100 sec

MB Slams

10×5

Tuesday

Box Jump

Set
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec
4
5
45 sec
5
5
45 sec
6
5
45 sec

Box Jump

6×5

DB Squat Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

DB Squat Jump

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
5
60 sec
2
60% TM
90 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
60% TM
90 lbs
5
60 sec
5
60% TM
90 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
60% TM
90 lbs
5
60 sec
8
60% TM
90 lbs
5
60 sec
9
60% TM
90 lbs
5
60 sec
10
60% TM
90 lbs
5 +
amrap
60 sec

squat

10×5+

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
120 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE9
80 lbs
10 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 20 lbs.

leg press

3×10+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE9
19 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

chest supported rows

3×8+

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE9
19 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

concentration curl

3×8+

Stretching

Set
Reps
Rest time
1
1
100 sec

Stretching

1×1

Thursday

military press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
5
60 sec
2
60% TM
90 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
60% TM
90 lbs
5
60 sec
5
60% TM
90 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
60% TM
90 lbs
5
60 sec
8
60% TM
90 lbs
5
60 sec
9
60% TM
90 lbs
5
60 sec
10
60% TM
90 lbs
5 +
amrap
60 sec

military press

10×5+

Dip Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
120 sec
2
@RPE8
31 lbs
10 +
amrap
120 sec
3
@RPE9
32 lbs
10 +
amrap
120 sec

Dip Machine

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE9
19 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

incline bench press

3×8+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
120 sec
2
@RPE8
16 lbs
12
120 sec
3
@RPE9
16 lbs
12 +
amrap
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

rear delt fly

3×12+

Weighted Incline Crunch

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

Weighted Incline Crunch

3×8+

MB Wall Throws

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
4
–
–
5
30 sec
5
–
–
5
30 sec
6
–
–
5
30 sec
7
–
–
5
30 sec
8
–
–
5
30 sec
9
–
–
5
30 sec

MB Wall Throws

9×5

single arm overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
4
–
–
5
30 sec
5
–
–
5
30 sec

single arm overhead press

5×5

Friday/Sat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
5
60 sec
2
60% TM
90 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
60% TM
90 lbs
5
60 sec
5
60% TM
90 lbs
5
60 sec
6
60% 1RM
90 lbs
5
60 sec
7
60% TM
90 lbs
5
60 sec
8
60% TM
90 lbs
5
60 sec
9
60% TM
90 lbs
5
60 sec
10
60% TM
90 lbs
5 +
amrap
60 sec

deadlift

10×5+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
120 sec
2
@RPE8
120 lbs
5
120 sec
3
@RPE9
125 lbs
5 +
amrap
120 sec

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

hip thrust

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE9
34 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×8+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE9
19 lbs
8
120 sec

seated incline curl

3×8

Weighted Incline Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8 +
amrap
90 sec

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

Weighted Incline Crunch

3×8+

Stretching

Set
Reps
Rest time
1
1
100 sec

Stretching

1×1