Workout Routine

Free

4 day and calisthenics

by alex.prs

Download free Hardy app

Combining gym and calisthenics

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffacted

Light

Moderate

High

Very High

Workouts

Chest

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

240 sec

2

–

–

15

240 sec

3

–

–

15

240 sec

4

–

–

15

240 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

240 sec

2

–

–

15

240 sec

3

–

–

15

240 sec

Seated chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

120 sec

2

–

–

15

120 sec

3

–

–

15

120 sec

dip

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

0

100 sec

3

–

–

0

100 sec

4

–

–

0

100 sec

Back

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

0

100 sec

3

–

–

0

100 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

–

0

100 sec

2

–

–

0

100 sec

3

–

–

0

100 sec

Shrug pull up Bar

Set

Reps

Rest time

1

0

100 sec

Active hang

Set

Time

Rest time

1

60 sec

100 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

240 sec

2

–

–

15

240 sec

3

–

–

15

240 sec

4

–

–

15

240 sec

Standing lat pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

chest supported rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

4

–

–

15

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

lat pulldown 5ver

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

4

–

–

15

100 sec

5

–

–

15

100 sec

Arms

Machine Shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Reverse pec fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Ez Bar curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Machine curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Dip Machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

cable crossover

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Forearm curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Forearm extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Legs

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

240 sec

2

–

–

15

240 sec

3

–

–

15

240 sec

4

–

–

15

240 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Adductor (close)

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Abductor (open)

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Calf press

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec