Workout Routine

Free

Cali-building week 3

by kieranelkho

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

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE7.5
120 lbs
5
180 sec
4
@RPE7.5
120 lbs
5
180 sec
5
@RPE7.5
120 lbs
5
180 sec

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
180 sec
2
@RPE8
110 lbs
8
180 sec
3
@RPE7
105 lbs
8
180 sec
4
@RPE7
105 lbs
8
180 sec

romanian deadlift

4 sets

Weighted pull ups (heavy)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
90 lbs
5
120 sec
2
@RPE8
90 lbs
5
120 sec
3
@RPE8
90 lbs
5
120 sec
4
@RPE8
90 lbs
5
120 sec

Weighted pull ups (heavy)

4 sets

Hamstring curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Hamstring curls

3 sets

Calf raise/bicep curl super set

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

Calf raise/bicep curl super set

5 sets

Push 1 (Chest)

Handstand holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

Handstand holds

4 sets

Heavy weighted dips

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
85 lbs
6
120 sec
2
@RPE8
85 lbs
6
120 sec
3
@RPE8
85 lbs
6
120 sec
4
@RPE8
85 lbs
6
120 sec
5
@RPE7
85 lbs
6
120 sec

Heavy weighted dips

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
6
120 sec
2
@RPE8
20 lbs
6
120 sec
3
@RPE8
20 lbs
6
120 sec
4
@RPE8
20 lbs
6
120 sec

incline bench press

4 sets

A. shoulder press (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

A. shoulder press (machine)

4 sets

B. side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

B. side lateral raise

4 sets

Cable flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Cable flies

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

skull crushers

3 sets

Back day

pull ups

Set
Reps
Rest time
1
15
120 sec
2
15
120 sec
3
12
120 sec
4
12
120 sec

pull ups

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
120 sec
2
@RPE8
100 lbs
10
120 sec
3
@RPE8
100 lbs
10
120 sec
4
@RPE8
100 lbs
10
120 sec

barbell row

4 sets

heavy lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

heavy lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated cable row

4 sets

A. bicep curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

A. bicep curls

3 sets

B. hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

B. hanging leg raises

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
100 lbs
10
120 sec
2
@RPE7.5
100 lbs
10
120 sec
3
@RPE7.5
100 lbs
10
120 sec
4
@RPE7.5
100 lbs
10
120 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
120 sec
2
@RPE8
95 lbs
12
120 sec
3
@RPE8
95 lbs
12
120 sec

romanian deadlift

3 sets

banded mucle-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

banded mucle-ups

2 sets

bulgarian split squat

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

bulgarian split squat

4 sets

Calf raise/bicep curl super set

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

Calf raise/bicep curl super set

5 sets

Push 2 (Shoulders)

Handstand holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

Handstand holds

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
6
120 sec
2
@RPE8
20 lbs
6
120 sec
3
@RPE8
20 lbs
6
120 sec
4
@RPE8
20 lbs
6
120 sec
5
@RPE8
20 lbs
6
120 sec

seated shoulder press

5 sets

Weighted dips (lighter)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
120 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE8
75 lbs
10
120 sec
4
@RPE8
75 lbs
10
120 sec

Weighted dips (lighter)

4 sets

Incline bench press (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

Incline bench press (machine)

4 sets

Lateral raises/Rear flys (super set)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Lateral raises/Rear flys (super set)

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

skull crushers

3 sets