Workout Routine

Free

First Program

by AnonymousCheese

Download free Hardy app

My weekday workout routine.

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

Pull

Kipping Muscle Up

Set
Reps
Rest time
1
4
180 sec
2
4
180 sec
3
4
180 sec

Kipping Muscle Up

3×4

deadlift

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

deadlift

3×12

pullup

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

pullup

3×10

Horizontal Body Rows

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

Horizontal Body Rows

3×12

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
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

bench press

1×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

overhead press

3×8

push-ups

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

push-ups

3×20

Skill Day 1

Hangs

Set
Time
Rest time
1
45 sec
180 sec
2
45 sec
180 sec
3
45 sec
180 sec

Hangs

3×45 s

Foot Supported L-Sit

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

Foot Supported L-Sit

3×60 s

Wall Supported Handstand

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

Wall Supported Handstand

3×60 s

Planche Leans

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

Planche Leans

3×10

Core & Cardio

Run

Set
Time
Rest time
1
720 sec
100 sec

Run

1×720 s

plank

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

plank

3×90 s

Reverse Plank

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

Reverse Plank

3×90 s

hanging leg raises

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

hanging leg raises

3×8

Legs

squat

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

squat

3×12

Pistol Squats

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

Pistol Squats

3×12

Hyperextensions

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

Hyperextensions

3×12