Workout Routine

Free

GOD Split

by E3stunner

Download free Hardy app

Starting TM is 50% of 1RM.

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

Workouts

Sunday: Rest

Sleep

Set
Time
Rest time
1
999 sec
999 sec

Sleep

1×999 s

Monday: Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

leg press

2×10+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

squat

2×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

leg extension

2×8+

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

Hip Abduction

2×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

leg curl

2×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

calf raise

2×8+

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

1×5+

Tuesday: Chest

bench press

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

bench press

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

incline bench press

2×10+

fly machine/pec dec

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

fly machine/pec dec

2×10+

cable flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

cable flys

2×10+

chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

chest press

2×10+

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

1×5+

Wednesday: Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

lat pulldown

2×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

seated cable row

2×10+

pulldown machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

pulldown machine

2×10+

pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

pull up

1×10+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
10 +
amrap
60 sec

bent over row

2 sets

back extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

back extension

2×10+

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

1×5+

Thursday: Arms & Forearms

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

Bicep Curls

2×10+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

skull crushers

2×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

triceps extension

2×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

tricep pushdown

2×10+

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5 +
amrap
60 sec

Dips

2×5+

wrist supination & pronation exercises

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

wrist supination & pronation exercises

3×10+

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

1×5+

Friday: Abs and Core

abdominal machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

abdominal machine

2×10+

lying abdominal crunch machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

lying abdominal crunch machine

2×10+

abdominal crunch machine with front handles

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

abdominal crunch machine with front handles

2×10+

cable kneeling crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

cable kneeling crunch

2×10+

torso rotation machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

torso rotation machine

2×10+

situps with plate

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

situps with plate

2×10+

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10 +
amrap
60 sec

hanging leg raises

2×10+

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

2×5+

Saturday: Random

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
10 +
amrap
100 sec

improvise (do any other workouts)

2 sets