Home
Workout routines
Workout planner
Home
Workout planner
Workout routines
Articles
Get the app
Log In / Sign Up
Workout Routine
Free
Amanda 3x3 Full Body
by victoragomez
Add to your routines
Download free Hardy app
Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Workout A
Banded Lateral Walkouts
Start
in App
Set
Reps
Rest time
1
12
0 sec
2
12
0 sec
Banded Lateral Walkouts
2×12
Start
in App
Banded Clamshells
Start
in App
Set
Reps
Rest time
1
15
0 sec
2
15
0 sec
Banded Clamshells
2×15
Start
in App
Banded Scapular Retraction
Start
in App
Set
Reps
Rest time
1
15
0 sec
2
15
0 sec
Banded Scapular Retraction
2×15
Start
in App
Banded Hand Clock
Start
in App
Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
Banded Hand Clock
2×10
Start
in App
Barbell Back Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Barbell Back Squat
4×10
Start
in App
Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Lat Pulldown
4×10
Start
in App
Weighted Step-Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Weighted Step-Up
4×10
Start
in App
Seated Cable Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Seated Cable Row
4×10
Start
in App
Workout B
Superman
Start
in App
Set
Reps
Rest time
1
12
0 sec
2
12
0 sec
Superman
2×12
Start
in App
McGill Curl-Ups
Start
in App
Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
McGill Curl-Ups
2×10
Start
in App
Forward & SIde Plank
Start
in App
Set
Time
Rest time
1
75 sec
0 sec
2
75 sec
0 sec
3
75 sec
0 sec
Forward & SIde Plank
3×75 s
Start
in App
Banded Internal Rotation
Start
in App
Set
Reps
Rest time
1
12
0 sec
2
12
0 sec
Banded Internal Rotation
2×12
Start
in App
Barbell Romanian Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Barbell Romanian Deadlift
4×10
Start
in App
Incline Dumbbell Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Incline Dumbbell Bench Press
4×10
Start
in App
Barbell Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Barbell Hip Thrust
4×10
Start
in App
Cable Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Cable Chest Fly
4×10
Start
in App
Workout C
Dumbbell Halo
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
Dumbbell Halo
2×10
Start
in App
Banded Horizontal Abduction
Start
in App
Set
Reps
Rest time
1
12
0 sec
2
12
0 sec
Banded Horizontal Abduction
2×12
Start
in App
Fire Hydrants
Start
in App
Set
Reps
Rest time
1
15
0 sec
2
15
0 sec
Fire Hydrants
2×15
Start
in App
Banded Lateral Walkouts
Start
in App
Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
Banded Lateral Walkouts
2×10
Start
in App
Sumo Barbell Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Sumo Barbell Deadlift
4×10
Start
in App
Chest Supported Dumbbell Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Chest Supported Dumbbell Row
4×10
Start
in App
Barbell Reverse Lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Barbell Reverse Lunge
4×10
Start
in App
Cable Face Pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
Cable Face Pull
4×10
Start
in App