Workout Routine

Free

Aesthetics PPL

by vvvv

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

Push

incline bench press

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

incline bench press

4×8

dip

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

dip

4×8

tricep pushdown

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

tricep pushdown

4×12

Cable Chest Flies

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

Cable Chest Flies

4×12

Pull

pullup

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

pullup

4×8

barbell row

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

barbell row

4×8

Lat Pullover

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

Lat Pullover

4×12

Behind-Back Cable Curl

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

Behind-Back Cable Curl

4×12

Legs

Smith Machine Squat

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

Smith Machine Squat

4×8

leg extension

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

leg extension

4×10

leg curl

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

leg curl

4×10

leg press

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

leg press

3×10

calf raise

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

calf raise

4×15

Bulgarian Split Sqaut Progression

bulgarian split squat

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

bulgarian split squat

4×12

Arms

seated incline curl

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

seated incline curl

4×10

Machine Preacher Curl

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

Machine Preacher Curl

4×10

hammer curl

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

hammer curl

3×8

skull crushers

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

skull crushers

4×10

tricep pushdown

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

tricep pushdown

4×12