Workout Routine

Free

4 Day Split

by thehaffey

Download free Hardy app

Body Building

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

Workouts

Back/ Bi's

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

2×5

One Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
75% 1RM
19 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

One Arm Dumbbell Row

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

lat pulldown

3×12

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
95% 1RM
43 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Machine Row

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
75% 1RM
115 lbs
12
100 sec
3
85% 1RM
130 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

curl

3×12

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
100 sec
2
85% 1RM
21 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

concentration curl

2×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
75% 1RM
19 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

hammer curl

2×12

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
65% TM
70 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

pullup

2×8+

Chest and Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
75% TM
115 lbs
10
100 sec
3
85% TM
130 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

bench press

3 sets

Chest Dip

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

Chest Dip

3×10

Incline Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
15
100 sec
2
75% TM
19 lbs
15
100 sec
3
80% TM
20 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Incline Dumbbell Fly

3 sets

Push Up

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

Push Up

2×5+

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
100 sec
2
80% TM
120 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

EZ Bar Skull Crushers

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
12
100 sec
2
80% TM
20 lbs
10
100 sec
3
90% TM
23 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

overhead triceps extensions

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
15
100 sec
2
80% TM
36 lbs
15
100 sec
3
85% TM
38 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Cable Rope Tricep Push Down

3×15

Legs

Kickstand Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
24 lbs
10
100 sec
2
65% TM
24 lbs
10
100 sec
3
65% TM
24 lbs
10
100 sec

Kickstand Squat

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
75% TM
115 lbs
8
120 sec
3
85% TM
130 lbs
6 +
amrap
180 sec
4
90% TM
135 lbs
3 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
20
100 sec
2
80% TM
120 lbs
20
100 sec
3
80% TM
120 lbs
20
100 sec

calf raise

3×20

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

hip thrust

3×20

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
65% TM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

bulgarian split squat

3×12

nordic curl

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

nordic curl

3×8

Single leg box squat with jump

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

Single leg box squat with jump

3×10

Single leg plyo circuit

Set
Time
Rest time
1
90 sec
60 sec
2
90 sec
60 sec
3
90 sec
60 sec

Single leg plyo circuit

3×90 s

Shoulders/ Traps/ Forearms

Standing Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
10
100 sec
2
75% TM
115 lbs
10
100 sec
3
80% TM
120 lbs
10
100 sec

Standing Shoulder Press

3×10

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
12
100 sec
3
85% TM
21 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Seated Arnold's

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
15
100 sec
2
75% TM
19 lbs
15
100 sec
3
85% TM
21 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

lateral raise

3×15

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
12
100 sec
3
85% TM
21 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

upright row

3×12

Trap Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Trap Shrugs

3×15

Seated wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
15
100 sec
2
70% TM
18 lbs
15
100 sec
3
75% TM
19 lbs
15
100 sec

Seated wrist curl

3×15