Workout Routine

Free

531 Custom

by ckh85

Download free Hardy app

Starting TM is 90% of 1RM.

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

Workouts

W1 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec

overhead press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
50% TM
70 lbs
10
120 sec
3
50% TM
70 lbs
10
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec

barbell row

5×10

triceps extension

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

triceps extension

3×8

W1 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec

bench press

6 sets

W1 Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec

barbell row

4×10

W1 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec

squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

deadlift

3×5+

W2 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
85% TM
115 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec

barbell row

4×10

W2 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
85% TM
115 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
8
100 sec
5
50% TM
70 lbs
8
100 sec
6
50% TM
70 lbs
8
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec

bench press

6 sets

W2 Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
85% TM
115 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec

barbell row

4×10

W2 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
85% TM
115 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
10
100 sec
5
70% TM
95 lbs
10
100 sec
6
70% TM
95 lbs
10
100 sec

bench press

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
85% TM
115 lbs
3 +
amrap
100 sec
4
65% TM
90 lbs
10
100 sec
5
65% TM
90 lbs
10
100 sec
6
65% TM
90 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
85% TM
115 lbs
3 +
amrap
100 sec

deadlift

3×3+

W3 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec

overhead press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec

barbell row

4×10

W3 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
8
100 sec
5
75% TM
100 lbs
8
100 sec
6
75% TM
100 lbs
8
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
8
100 sec
5
75% TM
100 lbs
8
100 sec
6
75% TM
100 lbs
8
100 sec

bench press

6 sets

W3 Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
75% TM
100 lbs
10
100 sec
5
75% TM
100 lbs
10
100 sec
6
75% TM
100 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec

barbell row

4×10

W3 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
75% TM
100 lbs
8
100 sec
5
75% TM
100 lbs
8
100 sec
6
75% TM
100 lbs
8
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
75% TM
100 lbs
8
100 sec
5
75% TM
100 lbs
8
100 sec
6
75% TM
100 lbs
8
100 sec

squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
80% TM
110 lbs
3
100 sec
3
85% TM
115 lbs
1 +
amrap
100 sec

deadlift

3 sets

W4 Monday (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec
4
50% TM
70 lbs
5
100 sec
5
50% TM
70 lbs
5
100 sec
6
50% TM
70 lbs
5
100 sec

overhead press

6×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
50% TM
70 lbs
5
100 sec
4
50% TM
70 lbs
5
100 sec

barbell row

4×5

W4 Tuesday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec
4
50% TM
70 lbs
5
100 sec
5
50% TM
70 lbs
5
100 sec
6
50% TM
70 lbs
5
100 sec

squat

6×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec
4
40% TM
55 lbs
5
100 sec
5
40% TM
55 lbs
5
100 sec
6
40% TM
55 lbs
5
100 sec

bench press

6×5

W4 Thursday (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec
4
50% TM
70 lbs
5
100 sec
5
50% TM
70 lbs
5
100 sec
6
50% TM
70 lbs
5
100 sec

overhead press

6×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
50% TM
70 lbs
5
100 sec
4
50% TM
70 lbs
5
100 sec

barbell row

4×5

W4 Friday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec
4
40% TM
55 lbs
5
100 sec
5
40% TM
55 lbs
5
100 sec
6
40% TM
55 lbs
5
100 sec

bench press

6×5

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec
4
50% TM
70 lbs
5
100 sec
5
50% TM
70 lbs
5
100 sec
6
50% TM
70 lbs
5
100 sec

squat

6×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec

deadlift

3×5