Browse Routines
Create a Routine
Create a Routine
Browse Routines
Guides & Articles
Get the app
Log In / Sign Up
Workout Routine
Free
BBB BEEFCAKE
by Andrejkosalk
Add to your routines
Download free Hardy app
Options
Week1
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
Collapse all
BBB BEEFCAKE
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5
+
amrap
180 sec
squat
3×5+
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
65% TM
90 lbs
10
120 sec
3
65% TM
90 lbs
10
120 sec
4
65% TM
90 lbs
10
120 sec
5
65% TM
90 lbs
10
120 sec
squat
5×10
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec
dip
5×10
Start
in App
chinup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec
chinup
5×10
Start
in App
BBB BEEFCAKE bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5
+
amrap
180 sec
bench press
3×5+
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
65% TM
90 lbs
10
120 sec
3
65% TM
90 lbs
10
120 sec
4
65% TM
90 lbs
10
120 sec
5
65% TM
90 lbs
10
120 sec
bench press
5×10
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec
dumbbell row
5×10
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
bulgarian split squat
3×10
Start
in App
BBB BEEFCAKE DEADLIFT
trap bar deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5
+
amrap
180 sec
trap bar deadlift
3×5+
Start
in App
trap bar deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
65% TM
90 lbs
10
120 sec
3
65% TM
90 lbs
10
120 sec
4
65% TM
90 lbs
10
120 sec
5
65% TM
90 lbs
10
120 sec
trap bar deadlift
5×10
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec
dip
5×15
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec
4
–
–
20
120 sec
5
–
–
20
120 sec
face pull
5×20
Start
in App
BBB BEEFCAKE OHP
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5
+
amrap
180 sec
overhead press
3×5+
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
65% TM
90 lbs
10
120 sec
3
65% TM
90 lbs
10
120 sec
4
65% TM
90 lbs
10
120 sec
5
65% TM
90 lbs
10
120 sec
overhead press
5×10
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec
dumbbell row
5×10
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
bulgarian split squat
3×10
Start
in App