Workout Routine

Free

Get Big

by mansolifts

Download free Hardy app

TITLE SAYS IT ALL.

RUNNING THIS PROGRAM IS NOT FOR FUCKING AROUND, 100% EFFORT ON EACH AND EVERY SET, EVERY REP PERFORMED WITH UTMOST EFFORT.

THE RPE/INTENSITY GUIDELINES ARE ONLY THERE TO GAUGE YOURSELF, DONT RELY ON THEM AND GUIDE YOURSELF, YOU CAN DO ALOT MORE THAN YOU THINK YOU CAN.

AS THE REPS GOES DOWN THE WEIGHT GOES UP, COMMON SENSE.

BEST IF RAN WITH A PARTNER TO HELP PUSH YOU MORE.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

1 | LEG DAY

Adductor Machine

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

34 lbs

12

100 sec

2

75% 1RM

34 lbs

12

100 sec

3

75% 1RM

34 lbs

12

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Abductor Machine

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

34 lbs

12

100 sec

2

75% 1RM

34 lbs

12

100 sec

3

75% 1RM

34 lbs

12

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lying Hamstring Curl Machine

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

15

100 sec

2

@RPE7

27 lbs

12

100 sec

3

@RPE7

27 lbs

12

100 sec

4

@RPE9

32 lbs

10

100 sec

5

@RPE8

31 lbs

10

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hack Squat

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

11 lbs

12 +

amrap

100 sec

2

55% 1RM

25 lbs

10 +

amrap

100 sec

3

75% 1RM

34 lbs

8 +

amrap

100 sec

4

100% 1RM

45 lbs

6 +

amrap

100 sec

5

55% 1RM

25 lbs

12 +

amrap

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE7.5

15

100 sec

2

@RPE7.5

15

100 sec

3

@RPE7.5

15

100 sec

4

@RPE6

30

100 sec

5

@RPE6

30

100 sec

6

@RPE6

30

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

2 | CHEST DAY

Hammer Strength | Incline Chest Machine

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

65 lbs

12

100 sec

2

@RPE7.5

75 lbs

10

100 sec

3

@RPE8

80 lbs

8

100 sec

4

@RPE8.5

90 lbs

6

100 sec

5

@RPE9

95 lbs

4

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Hammer Strength | Flat Bench Machine

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

65 lbs

12

100 sec

2

@RPE7.5

75 lbs

10

100 sec

3

@RPE8

80 lbs

8

100 sec

4

@RPE8.5

90 lbs

6

100 sec

5

@RPE9

95 lbs

4

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Hammer Strength | Decline Bench Machine

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

65 lbs

12

100 sec

2

@RPE7.5

75 lbs

10

100 sec

3

@RPE8

80 lbs

8

100 sec

4

@RPE8.5

90 lbs

6

100 sec

5

@RPE9

95 lbs

4

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Pec Deck

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

4

–

–

10

100 sec

5

–

–

8

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable | Drag Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable | Reverse Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

3 | BACK DAY

Rear Delt Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

10 +

amrap

100 sec

4

–

–

8 +

amrap

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Static Lat Pull Down Machine | Regular -> Neutral

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

10

100 sec

3

–

–

8

100 sec

4

–

–

6

100 sec

5

–

–

4 +

amrap

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Machine Low Row | Regular -> Middle

Set

Intensity

Weight

Reps

Rest time

1

–

–

24

100 sec

2

–

–

20

100 sec

3

–

–

16

100 sec

4

–

–

12

100 sec

5

–

–

8

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

T-Bar Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

8

100 sec

3

–

–

6

100 sec

4

–

–

4

100 sec

5

–

–

6

100 sec

6

–

–

8

100 sec

7

–

–

10

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Tricep Pushdown | Rope

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

5

–

–

10

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Tricep Pushdown | Straight Bar

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

5

–

–

10

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

4 | SHOULDER DAY

Standing Military Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

6

100 sec

3

–

–

8

100 sec

4

–

–

6

100 sec

5

–

–

4

100 sec

6

–

–

10

100 sec

7

–

–

10

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

SS | Lateral Raises -> Heavy Partials

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

6

–

–

12

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Rear Delt Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable | Drag Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10 +

amrap

100 sec

2

–

–

10 +

amrap

100 sec

3

–

–

10 +

amrap

100 sec

4

–

–

10 +

amrap

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable | Reverse Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10 +

amrap

100 sec

2

–

–

10 +

amrap

100 sec

3

–

–

10 +

amrap

100 sec

4

–

–

10 +

amrap

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.