Workout Routine

Free

A/B Full Body Linear Progression

by snadam

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

A - Machines

hack squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

hack squat

3×8+

Chest supported iso-lateral rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8
100 sec
2
70% 1RM
31 lbs
8
100 sec
3
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

Chest supported iso-lateral rows

3×8+

Incline chest press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8
100 sec
2
70% 1RM
31 lbs
8
100 sec
3
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

Incline chest press

3×8+

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable Curl

3×10

B - Cables

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

romanian deadlift

3×8+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
10
100 sec
2
70% 1RM
75 lbs
10
100 sec
3
70% 1RM
75 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead triceps extension

3×10

Single arm lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Single arm lat pulldown

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

side lateral raise

3×10