Workout Routine

Free

Don’t Be a BITCH Program

by Ej-pierce

Download free Hardy app

Maximized Hypertrophy/ Weighted Calestenics

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

Workouts

Monday: (Chest+Triceps+Core+Shoulders)

Inclined Dumbbell Press

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

Inclined Dumbbell Press

4×10

Machine Chest Press

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

Machine Chest Press

4×12

Pec Deck

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

Pec Deck

3×15

Weighted dips

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Weighted dips

3×10

Overhead Rope Extensions

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

Overhead Rope Extensions

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

tricep pushdown

4×15

Seated Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12
90 sec

Seated Tricep Dips

5×12

Cable Woodchoppers

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

Cable Woodchoppers

3×15

Weighted Decline Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Weighted Decline Sit-Ups

4×15

Plank with side reach

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Plank with side reach

3×30 s

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

push-ups

4×10

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Machine Lateral Raise

4×20

Dumbbell Shoulder Press

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

Dumbbell Shoulder Press

4×12

Cable Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Cable Rear Delt Fly

4×15

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Dumbbell Lateral Raise

4×15

Dumbbell Front Raises

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

Dumbbell Front Raises

3×15

Cable Upright Rows

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

Cable Upright Rows

3×15

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

face pull

4×15

Tuesday: Legs (Quads, Glutes, Hams, Calves)+ Lower Back+Core

Hack Squat

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

Hack Squat

4×10

leg press

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

leg press

4×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

leg extension

4×15

romanian deadlift

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

romanian deadlift

4×10

Seated Leg Curl Machine

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

Seated Leg Curl Machine

3×15

Back Extension Machine

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

Back Extension Machine

3×12

Standing Calve Raises

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec
4
20
90 sec

Standing Calve Raises

4×20

Seated Calve Raises

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

Seated Calve Raises

3×15

Reverse Crunches

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec

Reverse Crunches

3×15

Side Plank Crunches

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Side Plank Crunches

3×10

Hanging knee raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

Hanging knee raises

3×12

Duck walks

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

Duck walks

4×60 s

wall sit

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec
6
30 sec
100 sec

wall sit

6×30 s

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

goblet squat

5×12

Wednesday: (Shoulders+Pull-ups+Core)

Smith Machine Overhead Press

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

Smith Machine Overhead Press

4×10

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Machine Lateral Raise

4×15

Rear Delt Fly

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

Rear Delt Fly

3×15

Arnold Press

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

Arnold Press

4×10

Dumbbell Shrugs

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

Dumbbell Shrugs

3×15

Wide grip pull ups

Set
Reps
Rest time
1
4 +
amrap
100 sec
2
4 +
amrap
100 sec
3
4 +
amrap
100 sec
4
4 +
amrap
100 sec

Wide grip pull ups

4×4+

Ab Crunch Machine

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

Ab Crunch Machine

3×15

flutter kicks

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

flutter kicks

3×30 s

Cable Side Crunches

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

Cable Side Crunches

3×15

Declined Pike Pushups

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec

Declined Pike Pushups

4×5

Thursday: Legs (Hams+Quads+Calves)

romanian deadlift

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

romanian deadlift

4×8

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

reverse lunge

3×5

glute ham raise

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

glute ham raise

3×8

Nordic Curls

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Nordic Curls

3×10

Spanish Sqauts

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Spanish Sqauts

4×10

single-leg glute bridges

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec

single-leg glute bridges

4×10

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Adductor Machine

4×15

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Abductor Machine

4×15

bulgarian split squat

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

bulgarian split squat

4×10

Feet High Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Feet High Leg Press

4×15

Single Leg Calves Raise

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
4
15
90 sec

Single Leg Calves Raise

4×15

Calve raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Calve raises

4×15

Seated Calve Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Seated Calve Raises

3×20

Tibialis Raise

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec
4
20
90 sec

Tibialis Raise

4×20

Stair master

Set
Time
Rest time
1
999 sec
100 sec

Stair master

1×999 s

Friday: (Back+Biceps+Core)

Barbell Deadlifts

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

Barbell Deadlifts

4×8

Chest Supported Machine Rows

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

Chest Supported Machine Rows

4×10

Underhand Lat Pull-down

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

Underhand Lat Pull-down

4×12

Wide Grip Seated Cable Row

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

Wide Grip Seated Cable Row

3×15

Rope Pullovers

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

Rope Pullovers

3×15

Barbell Curl

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

Barbell Curl

4×12

Preacher Curl Machine

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

Preacher Curl Machine

3×12

Rope Hammer Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

Rope Hammer Curls

5×15

Incline Dumbbell Curl

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

Incline Dumbbell Curl

3×12

ab wheel

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

ab wheel

3×10

Decline Bench Leg Raise

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec
4
12
90 sec

Decline Bench Leg Raise

4×12

Weighted Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Weighted Russian Twists

3×20

Oblique Cable Crunches

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

Oblique Cable Crunches

3×15

Chin Ups

Set
Reps
Rest time
1
3 +
amrap
100 sec
2
3 +
amrap
100 sec
3
3 +
amrap
100 sec

Chin Ups

3×3+

Single armed Bayesian Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

Single armed Bayesian Curls

5×20

Saturday: Arms (Biceps+Triceps+Pull ups+Dips+ Core)

EZ Bar Curl

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

EZ Bar Curl

3×12

Cable Curls

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

Cable Curls

3×15

concentration curl

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

concentration curl

3×12

Bayesian Curls

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

Bayesian Curls

4×12

Close Grip Bench Press (Smith)

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

Close Grip Bench Press (Smith)

4×8

Overhead Dumbbell Extension

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

Overhead Dumbbell Extension

3×12

Overhead Rope Pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Overhead Rope Pulls

4×15

Rope Push-Downs

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

Rope Push-Downs

3×15

Nuetral Grip Pull-Ups

Set
Reps
Rest time
1
4 +
amrap
90 sec
2
4 +
amrap
90 sec
3
4 +
amrap
90 sec

Nuetral Grip Pull-Ups

3×4+

Body Weight Dips

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Body Weight Dips

3×5+

hanging leg raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

hanging leg raises

3×12

Side Plank Rotations

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Side Plank Rotations

3×10

Toe Touches

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec

Toe Touches

3×20