Workout Routine

Free

Greg HARD

by RafaelRHU

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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

Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
80 sec
2
60% 1RM
90 lbs
12
80 sec
3
75% 1RM
115 lbs
12
80 sec
4
75% 1RM
115 lbs
12 +
amrap
Prog. Overload
80 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
20
100 sec
2
75% 1RM
85 lbs
15
100 sec
3
85% 1RM
95 lbs
15
100 sec
4
85% 1RM
95 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
20
60 sec
2
85% 1RM
38 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

2 sets

Adductor

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
20
60 sec
2
75% 1RM
34 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Adductor

2 sets

Abductor

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
20
60 sec
2
85% 1RM
38 lbs
15 +
amrap
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Abductor

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
20
60 sec
2
85% 1RM
21 lbs
15 +
amrap
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
20
60 sec
2
85% 1RM
38 lbs
15 +
amrap
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

2 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
20
60 sec
2
75% 1RM
85 lbs
15
60 sec
3
85% 1RM
95 lbs
15 +
amrap
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Abs

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
20
60 sec
2
85% 1RM
130 lbs
15
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
20
60 sec
2
85% 1RM
130 lbs
15 +
amrap
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
20
60 sec
2
75% 1RM
115 lbs
20
60 sec
3
85% 1RM
130 lbs
20 +
amrap
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

preacher curl

3×20+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
20
40 sec
2
75% 1RM
85 lbs
20
40 sec
3
85% 1RM
95 lbs
20 +
amrap
40 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

3×20+

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
20
60 sec
2
55% 1RM
85 lbs
15
60 sec
3
75% 1RM
115 lbs
12
60 sec
4
80% 1RM
120 lbs
12 +
amrap
60 sec
5
40% 1RM
60 lbs
15 +
amrap
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

Chest Press Machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
20
80 sec
2
70% 1RM
31 lbs
15
80 sec
3
80% 1RM
36 lbs
15
80 sec
4
80% 1RM
36 lbs
15 +
amrap
80 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Press Machine

4 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
60 sec
2
75% 1RM
34 lbs
15
60 sec
3
85% 1RM
38 lbs
12 +
amrap
60 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

cable crossover

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
80 sec
2
70% 1RM
105 lbs
15
80 sec
3
75% 1RM
115 lbs
15
80 sec
4
75% 1RM
115 lbs
15 +
amrap
80 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

4×15+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
80 sec
2
70% 1RM
18 lbs
15
80 sec
3
75% 1RM
19 lbs
15
80 sec
4
75% 1RM
19 lbs
15 +
amrap
80 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

4×15+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
20
80 sec
2
60% 1RM
15 lbs
15
80 sec
3
70% 1RM
18 lbs
15
80 sec
4
70% 1RM
18 lbs
15 +
amrap
80 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
15
80 sec
2
70% 1RM
75 lbs
15
80 sec
3
75% 1RM
85 lbs
15
80 sec
4
75% 1RM
85 lbs
15 +
amrap
80 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

dip

4×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
80 sec
2
70% 1RM
31 lbs
15
80 sec
3
80% 1RM
36 lbs
15
80 sec
4
80% 1RM
36 lbs
15 +
amrap
80 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

4×15+

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
20
70 sec
2
60% 1RM
90 lbs
15
70 sec
3
75% 1RM
115 lbs
10
70 sec
4
85% 1RM
130 lbs
10 +
amrap
70 sec
5
60% 1RM
90 lbs
5 +
amrap
Prog. Overload
70 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
60 sec
2
60% 1RM
90 lbs
12
60 sec
3
75% 1RM
115 lbs
10
60 sec
4
75% 1RM
115 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
60 sec
2
75% 1RM
34 lbs
15
60 sec
3
75% 1RM
34 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3×15+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
60 sec
2
65% 1RM
29 lbs
15
60 sec
3
70% 1RM
31 lbs
13
60 sec
4
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

4 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
60 sec
2
75% 1RM
34 lbs
15
60 sec
3
85% 1RM
38 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

close grip lat pulldown

3×15+

Straigth arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
15
60 sec
2
85% 1RM
38 lbs
15
60 sec
3
85% 1RM
38 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Straigth arm Pulldown

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
60 sec
2
70% 1RM
105 lbs
15
60 sec
3
75% 1RM
115 lbs
15
60 sec
4
80% 1RM
120 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

4×15+