Workout Routine

Free

5 Day 8 week bulk

by bbalko94

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

Workouts

Monday (chest, tricep, forearm)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

incline bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
14
100 sec

fly

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

bench press

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

skull crushers

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
14
100 sec

tricep pushdown

4 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
14
100 sec
4
–
–
16
100 sec

wrist curl

4 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

reverse curl

3 sets

Tuesday (shoulder, ab)

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

seated shoulder press

4 sets

Arnold shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

Arnold shoulder press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
14
100 sec
4
–
–
16
100 sec

fly

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
14
100 sec
4
–
–
16
100 sec

front raise

4 sets

Russian twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
14
100 sec
4
–
–
16
100 sec

Russian twist

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
14
100 sec

Cable crunch

4 sets

high knees

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

high knees

4×12

Wednesday (back and bicep)

deadlift

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

deadlift

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
14
100 sec

lat pulldown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
14
100 sec

face pull

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
14
100 sec

shrug

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
14
100 sec

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
14
100 sec
4
–
–
16
100 sec

curl

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

preacher curl

4 sets

Thursday (leg)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec

squat

3 sets

45 degree leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec

45 degree leg press

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

lunge

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec
4
–
–
14
100 sec

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
4
–
–
12
100 sec

leg extension

4 sets