Workout Routine
Free4 day upper lower split with two upper-body days and two lower-body days. Every muscle gets trained twice a week, and you keep three rest days.
The first two days are heavier, for strength. The last two use more reps, for muscle. Hardy tracks every set and works out your next weight from the rules below.
This upper lower split runs Monday, Tuesday, Thursday and Friday. Rest on Wednesday and at the weekend.
Rest 2 to 3 minutes on the first two lifts of the heavy days and 60 to 90 seconds on everything else. Sessions take about an hour.
Every exercise uses 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.
Most exercises go up 5 lbs (2.5 kg). Barbell squats, deadlifts, hip thrusts, leg presses and calf raises go up 10 lbs (4.5 kg). Fall below the range and the weight comes down by the same amount.
Starting TM is 90% of 1RM.
Double Progression: Work within 5-8 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 5-8 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 6-10 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 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 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 5-8 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 6-10 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 10-12 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 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 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 10-15 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 10-15 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 10-15 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 10-15 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 12-20 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.
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.
Double Progression: Work within 10-15 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 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 12-20 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.