Home
Workout routines
Workout planner
Home
Workout planner
Workout routines
Articles
Get the app
Log In / Sign Up
Workout Routine
Free
Body Building Home Training Alternate
by Kaliradman
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
Day 1 - Chest and Shoulders
Barbell Floor Press with Pause
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
Barbell Floor Press with Pause
4×8
Start
in App
Dumbbell Wide Floor Fly (Alternating)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Wide Floor Fly (Alternating)
3×10
Start
in App
Kneeling Single-Arm Dumbbell Overhead Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Kneeling Single-Arm Dumbbell Overhead Press
3×10
Start
in App
Dumbbell Y-Raise (Bent-Over)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Dumbbell Y-Raise (Bent-Over)
3×15
Start
in App
Dumbbell Arnold Press (Seated)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Arnold Press (Seated)
3×12
Start
in App
Day 2 - Back and Triceps
Barbell Pendlay Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec
4
–
–
7
60 sec
Barbell Pendlay Row
4×7
Start
in App
Dumbbell Deadstop Row (Single Arm)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Deadstop Row (Single Arm)
3×10
Start
in App
Dumbbell Pull-Apart into Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Pull-Apart into Row
3×12
Start
in App
Overhead Barbell Triceps Extension (Seated)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Overhead Barbell Triceps Extension (Seated)
3×10
Start
in App
Dumbbell Floor JM Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Floor JM Press
3×12
Start
in App
Dumbbell Overhead Triceps Extension (Single Arm)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Dumbbell Overhead Triceps Extension (Single Arm)
3×15
Start
in App
Day 3 - Abs and Legs
Dumbbell Front Squat (Double Rack)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
Dumbbell Front Squat (Double Rack)
4×10
Start
in App
Dumbbell Lateral Lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Lateral Lunge
3×12
Start
in App
Barbell Stiff-Leg Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Barbell Stiff-Leg Deadlift
3×10
Start
in App
Single-Leg Dumbbell Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Single-Leg Dumbbell Hip Thrust
3×12
Start
in App
Dumbbell Farmer’s Walk on Toes (Calf)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
Dumbbell Farmer’s Walk on Toes (Calf)
1×30
Start
in App
Weighted Dead Bug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
Weighted Dead Bug
3×8
Start
in App
Dumbbell Plank Pull-through
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Plank Pull-through
3×10
Start
in App
Day 4 - Chest and Biceps
Dumbbell Floor Press with Rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
Dumbbell Floor Press with Rotation
4×10
Start
in App
Lying Dumbbell Hex Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Lying Dumbbell Hex Press
3×12
Start
in App
Standing Dumbbell Svend Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Standing Dumbbell Svend Press
3×15
Start
in App
Barbell Reverse Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Barbell Reverse Curl
3×12
Start
in App
Dumbbell Spider Curl (Lying Prone)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Spider Curl (Lying Prone)
3×12
Start
in App
Dumbbell Zottman Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Zottman Curl
3×12
Start
in App
Day 5 - Back and Shoulder
Barbell Sumo Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
Barbell Sumo Deadlift
4×5
Start
in App
Dumbbell Seal Row (Lying Prone)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Seal Row (Lying Prone)
3×12
Start
in App
Bent-Over Dumbbell High Pull (Pull-Up Substitute)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Bent-Over Dumbbell High Pull (Pull-Up Substitute)
3×12
Start
in App
Seated Barbell Overhead Press (Z-Press)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
Seated Barbell Overhead Press (Z-Press)
4×8
Start
in App
Dumbbell Lu Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Lu Raise
3×10
Start
in App
Dumbbell Reverse Fly (Wall Supported)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
Dumbbell Reverse Fly (Wall Supported)
3×20
Start
in App
Day 6 - Biceps and Triceps
Dumbbell Close-Grip Floor Press (Neutral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Close-Grip Floor Press (Neutral)
3×10
Start
in App
Dumbbell Tate Press (Floor)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Tate Press (Floor)
3×12
Start
in App
Barbell Skull Crusher (Lying, Limited Rom)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Barbell Skull Crusher (Lying, Limited Rom)
3×12
Start
in App
Dumbbell Incline Curl Substitute (Rolled Mat)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Incline Curl Substitute (Rolled Mat)
3×12
Start
in App
Dumbbell Waiter’s Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Waiter’s Curl
3×12
Start
in App
Dumbell Cross-Body Hammer Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Dumbell Cross-Body Hammer Curl
3×15
Start
in App
Day 7 - Rest and Recovery
Walking
Start
in App
Set
Time
Rest time
1
30 sec
100 sec
Walking
1×30 s
Start
in App