Workout Routine

Free

4 day split

by theivze

Download free Hardy app
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
115 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE9
125 lbs
5
100 sec
4
@RPE10
130 lbs
5 +
amrap
100 sec

bench press

4 sets

pullup

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

pullup

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE9
125 lbs
5
100 sec

incline bench press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

seated cable row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

side lateral raise

3 sets

fly

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

fly

3 sets

rear delt fly

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

rear delt fly

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

curl

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

curl

3 sets

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
115 lbs
5
100 sec
2
@RPE7
120 lbs
5
100 sec
3
@RPE8
120 lbs
5
100 sec
4
@RPE9
125 lbs
5
100 sec

squat

4 sets