Workout Routine

Free

Bulk Plan 2023

by SYDTHEKID2K

Download free Hardy app

All workouts have been programmed to be paired with another workout routine/plan on Google Sheets.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Day 2

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

Hip Abductor

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

40 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

Day 3

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

hack squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

Day 4

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

incline reverse fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

preacher curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

Day 1

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

66 sec

2

–

–

25

66 sec

Hyperextensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

25

90 sec

2

–

–

25

90 sec