Workout Routine

Free

B.I.G.

by armvz

Download free Hardy app

for the love of barbell and bodyweight movements.

build strength and size.

designed for casual to hardcore user.

SCHEDULE

MON -- UPPER BODY (STRENGTH FOCUS)

TUE -- LOWER BODY (STRENGTH FOCUS)

WED -- ACTIVE RECOVERY (CARDIO, YOGA, STRETCHING)

THU -- UPPER BODY (HYPERTROPHY FOCUS)

FRI -- LOWER BODY (HYPERTROPHY FOCUS)

SAT -- AESTHETIC (DEALER'S CHOICE)

SUN -- REST.

Starting TM is 90% of 1RM.

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

Workouts

UPPER BODY (STRENGTH FOCUS)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

bench press

4×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

incline bench press

4×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

pullup

4×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

overhead press

4×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

barbell row

4×5+

LOWER BODY (STRENGTH FOCUS)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

squat

4×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

deadlift

4×5+

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

lunge

4×5+

UPPER (HYPERTROPHY FOCUS)

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

dip

4×10+

push-ups

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

push-ups

4×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

incline bench press

4×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

barbell row

4×10+

LOWER (HYPERTROPHY FOCUS)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

squat

4×10+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

deadlift

4×10+

power lunges

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10 +
amrap
60 sec

power lunges

4×10+

AESTHETIC

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

curl

4×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

triceps extension

4×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

lateral raise

4×10+

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

front raise

4×10+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

seated overhead press

4×10+