Home
Workout routines
Workout planner
Home
Workout planner
Workout routines
Articles
Get the app
Log In / Sign Up
Workout Routine
Free
Alyx Low Rep Workout
by Ktoddm6
Add to your routines
Download free Hardy app
Options
2-3 minute rest times
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Day 1
Barbell Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec
Barbell Squat
6×4
Start
in App
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec
barbell row
3×6
Start
in App
Barbell Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
Barbell Curls
2×8
Start
in App
Day 2
Barbell Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec
Barbell Bench Press
6×4
Start
in App
Barbell Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec
Barbell Shrug
3×6
Start
in App
Barbell Skull Crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
Barbell Skull Crushers
2×8
Start
in App
Day 3
Barbell Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec
Barbell Deadlift
6×4
Start
in App
Seated Overhead Barbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec
Seated Overhead Barbell Press
6×4
Start
in App
Dumbbell Hammer Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
Dumbbell Hammer Curls
2×8
Start
in App
Day 4
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec
incline bench press
6×4
Start
in App
rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
rear delt fly
2×8
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
lateral raise
2×8
Start
in App
Seated Dumbbell Overhead Tricep Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
Seated Dumbbell Overhead Tricep Extension
2×8
Start
in App
Day 5
Sumo Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
Sumo Squat
3×8
Start
in App
One Armed Rows
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
One Armed Rows
3×8
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
seated incline curl
2×8
Start
in App
Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec
5
–
–
20
60 sec
Calf Raise
5×20
Start
in App
Day 6
Dumbbell Incline Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec
Dumbbell Incline Fly
4×8
Start
in App
Standing Arnold Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
Standing Arnold Press
3×8
Start
in App
Dumbbell Tricep Kickbacks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
Dumbbell Tricep Kickbacks
3×8
Start
in App
Front Delt Raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
Front Delt Raises
2×8
Start
in App