Workout Routine

Free

DR 3 day full body split

by snooploops

Download free Hardy app

ongoing

Starting TM is 90% of 1RM.

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

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
70% TM
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

squat

5×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

barbell row

5×5

upright row

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

upright row

3×10

Dumbbell bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
14 lbs
5
100 sec
2
70% TM
16 lbs
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Dumbbell bench press

5×5

skull crushers

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

skull crushers

3×10

dumbbell curl

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

dumbbell curl

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

leg curl

3 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec
4
85% 1RM
130 lbs
5
100 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec
4
85% 1RM
130 lbs
5
100 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

overhead press

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
70% TM
5
100 sec
3
–
–
5
100 sec

deadlift

3×5