Workout Routine

Free

6x6

by Nithus

Download free Hardy app

Nithus's whole body and week scenario. Day off after workout 3.

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

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

bench press

4 sets

seated shoulder press

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

seated shoulder press

3×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

deadlift

3×6

Lying Leg Curl

Set
Reps
Rest time
1
12 +
amrap
90 sec
2
12 +
amrap
90 sec
3
12 +
amrap
90 sec

Lying Leg Curl

3×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

curl

3×12

hanging leg raises

Set
Reps
Rest time
1
12 +
amrap
90 sec
2
12 +
amrap
90 sec
3
12 +
amrap
90 sec

hanging leg raises

3×12+

Workout 2

Incline Dumbbell chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Incline Dumbbell chest fly

3×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec
4
–
–
15
75 sec

lateral raise

4×15

Assisted Pull-up (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Assisted Pull-up (machine)

4×12

forward lunges

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

forward lunges

3×20

Standing Calf Raise

Set
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec
4
15
75 sec

Standing Calf Raise

4×15

Triceps Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

Triceps Cable Pushdown

3×12+

Workout 3

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec

Reverse Pec Deck

3×15

Straight-back Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

Straight-back Seated Cable Row

3×12+

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec

hack squat

4×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

romanian deadlift

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

hammer curl

3×12+

Captain Chair Leg Lifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Captain Chair Leg Lifts

3×12+

Workout 4

Incline Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

Incline Dumbbell press

4×10

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

military press

4×8

t-bar row

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

t-bar row

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12
150 sec

leg press

4×12

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Cable Curl

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

skull crushers

3×12

Workout 5

Dumbbell chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Dumbbell chest fly

3×15

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec

upright row

3×15

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lat pulldown

3×12

45 Degree Extension

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec

45 Degree Extension

3×15

Pinwheel Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Pinwheel Dumbbell Curl

3×12+

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

Seated Calf Raise

4×20

Workout 6

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

pullovers

3×15

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

single arm row

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg extension

3×15

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

dip

3×12

Curl 21'

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
100 sec
2
–
–
21
100 sec
3
–
–
21
100 sec

Curl 21'

3×21

Ab Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec

Ab Crunch Machine

3×15