Workout Routine

Free

Dupont Schedule

by alecdibattista

Download free Hardy app

Follows a 12hr rotating shift schedule

Starting TM is 80% of 1RM.

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

Workouts

Saturday - Monday (1-3) morning AW

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
0 sec

Cardio - 45 minutes

1×1 s

Tuesday (4) morning AW/night

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
0 sec

Cardio - 45 minutes

1×1 s

plank

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

plank

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

bench press

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec

fly

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

triceps extension

4 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

triceps kickback

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
18
30 sec
3
–
–
15
30 sec
4
–
–
12
30 sec
5
–
–
10
30 sec

lateral raise

5 sets

Wednesday (5) morning/night OFF

plank

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

plank

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

single arm row

5 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

pullovers

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

hammer curl

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
18
30 sec
3
–
–
15
30 sec
4
–
–
12
30 sec
5
–
–
10
30 sec

rear delt fly

5 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
0 sec

Cardio - 45 minutes

1×1 s

Thursday (6) morning/night OFF

plank

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

plank

3×60 s

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
60 sec
2
–
–
16
60 sec
3
–
–
14
60 sec
4
–
–
12
60 sec
5
–
–
10
60 sec

lunge

5 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
60 sec
2
–
–
16
60 sec
3
–
–
14
60 sec
4
–
–
12
60 sec
5
–
–
10
60 sec

Straight leg deadlift

5 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec
4
–
–
12
60 sec
5
–
–
10
60 sec

goblet squat

5 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
0 sec

Cardio - 45 minutes

1×1 s

Friday - Sunday (7-9) morning BW

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
0 sec

Cardio - 45 minutes

1×1 s

Monday (10) morning/night OFF

plank

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

plank

3×60 s

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

seated shoulder press

5 sets

front raise

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

front raise

3×15

lateral raise

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

lateral raise

3×15

rear delt fly

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

rear delt fly

3×15

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

triceps extension

4 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

triceps kickback

4 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
0 sec

Cardio - 45 minutes

1×1 s

Tuesday (11) morning BW

plank

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

plank

3×60 s

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

bulgarian split squat

4 sets

Single leg romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Single leg romanian deadlift

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec
4
–
–
12
60 sec

goblet squat

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

hammer curl

4 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Wednesday - Friday (12-14) morning AW

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Saturday - Sunday (15-16) Rest OFF

rest

Set
Time
Rest time
1
30 sec
100 sec

rest

1×30 s

Monday (17) morning BW

plank

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

plank

3×60 s

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
6
60 sec

bench press

5 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

triceps extension

3 sets

lateral raise

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

lateral raise

3×20

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Tuesday (18) morning BW

plank

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

plank

3×60 s

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
6
60 sec

single arm row

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

curl

3 sets

rear delt fly

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

rear delt fly

3×20

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Wednesday (19) morning BW

plank

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

plank

3×60 s

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec
4
–
–
12
60 sec

lunge

4 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec
4
–
–
12
60 sec

Straight leg deadlift

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec
4
–
–
12
60 sec

goblet squat

4 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Thursday (20) morning BW

plank

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

plank

3×60 s

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

seated shoulder press

5 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

triceps kickback

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

hammer curl

4 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Friday - Sunday (21-23) REST OFF

rest

Set
Time
Rest time
1
30 sec
100 sec

rest

1×30 s

Monday (24) OFF

plank

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

plank

3×60 s

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

bench press

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

fly

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

triceps extension

4 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

triceps kickback

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
18
30 sec
3
–
–
15
30 sec
4
–
–
12
30 sec
5
–
–
10
30 sec

lateral raise

5 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Tuesday (25) OFF

plank

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

plank

3×60 s

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

single arm row

5 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

pullovers

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

hammer curl

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
18
30 sec
3
–
–
15
30 sec
4
–
–
12
30 sec
5
–
–
10
30 sec

rear delt fly

5 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Wednesday (26) OFF

plank

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

plank

3×60 s

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

bulgarian split squat

4 sets

Single leg romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Single leg romanian deadlift

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

goblet squat

4 sets

lateral raise

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

lateral raise

3×20

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Thursday (27) OFF

plank

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

plank

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

curl

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

triceps extension

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

hammer curl

4 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

triceps kickback

4 sets

rear delt fly

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

rear delt fly

3×20

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s

Friday (28) morning BW

plank

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

plank

3×60 s

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

seated shoulder press

5 sets

front raise

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

front raise

3×20

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec
4
–
–
12
60 sec

single arm row

4 sets

Cardio - 45 minutes

Set
Time
Rest time
1
1 sec
100 sec

Cardio - 45 minutes

1×1 s