Workout Routine

Free

5 Day Routine

by maxscores

Download free Hardy app

Routine Doc https://docs.google.com/document/d/11XQORk7FY-g7H4mbH8TzgpP-dxrnX5XzK-ccWrx5uA4/edit?usp=sharing

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Legs Heavy

Hip Mobility Routine

Set

Reps

Rest time

1

1

0 sec

Lateral Banded Steps

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

Heel Touches

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

45 sec

2

–

–

8

45 sec

3

–

–

8

45 sec

4

–

–

8

45 sec

5

–

–

8

45 sec

Split Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

45 sec

2

–

–

8

45 sec

3

–

–

8

45 sec

4

–

–

8

45 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

Hip Abduction

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

Hip Adduction

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

Mountain Climbers w/ Sliders

Set

Reps

Rest time

1

10

30 sec

2

10

30 sec

3

10

30 sec

Pull

Over and Back / Around the world

Set

Time

Rest time

1

300 sec

0 sec

Banded Y Pull

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

Banded Pull Aparts

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

5

–

–

8

60 sec

Plate Loaded Seated Rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

45 sec

2

–

–

12

45 sec

3

–

–

12

45 sec

4

–

–

12

45 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

45 sec

2

–

–

12

45 sec

3

–

–

12

45 sec

4

–

–

12

45 sec

TRX Rows with Banded Dead Bugs

Set

Reps

Rest time

1

10

20 sec

2

10

20 sec

3

10

20 sec

Push

Over and Back / Around the world

Set

Time

Rest time

1

300 sec

100 sec

Mini Band External Rotations + Mini Band Press

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

incline dumbell press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

45 sec

2

–

–

8

45 sec

3

–

–

8

45 sec

4

–

–

8

45 sec

5

–

–

8

45 sec

Plate Loaded Chest Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

45 sec

2

–

–

12

45 sec

3

–

–

12

45 sec

4

–

–

12

45 sec

Upward Cable Flys

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

30 sec

2

–

–

15

30 sec

3

–

–

15

30 sec

Mountain Climbers w/ PushUp

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

Legs Volume

90-90 Hip Rotations Timed

Set

Time

Rest time

1

300 sec

100 sec

Monster Walks

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

TRX Cossack Squats

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

45 sec

2

–

–

20

45 sec

3

–

–

20

45 sec

4

–

–

20

45 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

Walking Lunges

Set

Reps

Rest time

1

1

45 sec

2

1

45 sec

3

1

45 sec

hanging leg raises

Set

Reps

Rest time

1

10

30 sec

2

10

30 sec

3

10

30 sec

Arms & Shoulders

Over and Back / Around the world

Set

Time

Rest time

1

300 sec

100 sec

Mini Band External Rotations

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

Banded Pull Aparts

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

Shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

5

–

–

8

60 sec

Supinated DB Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

45 sec

2

–

–

10

45 sec

3

–

–

10

45 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

30 sec

2

–

–

15

30 sec

3

–

–

15

30 sec

Trx Curl / Ext / Landmine

Set

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec