Workout Routine

Free

Gym Routine v2

by busn

Download free Hardy app
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1: Upper Equal Volume

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

Set
Reps
Rest time
1
10
0 sec

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

1×10

bench press

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

bench press

3×10

Unilateral Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Unilateral Pull Down

3 sets

side lateral raise

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

side lateral raise

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec

overhead triceps extension

3 sets

Seated Row

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

Seated Row

3×10

Eccentric Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Eccentric Cable Bicep Curl

3×8

Crunch Machine

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

Crunch Machine

3 sets

Forearm Curls

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

Forearm Curls

3×12

Day 2: Lower Body (Quad Bias)

Warm Up: Iron Cross, Legs Swings, Cossack Squats

Set
Reps
Rest time
1
10
0 sec

Warm Up: Iron Cross, Legs Swings, Cossack Squats

1×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
10
180 sec

leg press

3 sets

Seated Leg Curl (Eccentric)

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

Seated Leg Curl (Eccentric)

3×12

Single Legged Leg Extensions

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

Single Legged Leg Extensions

3 sets

Adductor Squeeze

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

Adductor Squeeze

3×10

calf raise

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

calf raise

3×12+

Abductor Machine

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

Abductor Machine

3×10

Glute-Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Glute-Back Extensions

3×8

Day 2.1: Cardio

Glute-Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Glute-Back Extensions

3×8

calf raise

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

calf raise

3×10+

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Abductor Machine

3×8

Adductor Squeeze

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Adductor Squeeze

3×8

Running

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

Running

3×240 s

Day 3: Pull (Lat & Biceps Bias)

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

Set
Reps
Rest time
1
10
0 sec

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

1×10

Unilateral Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Unilateral Pull Down

3 sets

Pull Up

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

Pull Up

3×10

Seated Row

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

Seated Row

3×10

Eccentric Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Eccentric Cable Bicep Curl

3×8

Spider Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
6
30 sec
3
–
–
6 +
amrap
30 sec

Spider Bicep Curl

3 sets

Crunch Machine

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

Crunch Machine

3 sets

Forearm Curls

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

Forearm Curls

3×12

Day 4: Lower Body Equal Volume

Warm Up: Iron Cross, Legs Swings, Cossack Squats

Set
Reps
Rest time
1
10
0 sec

Warm Up: Iron Cross, Legs Swings, Cossack Squats

1×10

bulgarian split squat

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

bulgarian split squat

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

hip thrust

3×8

Seated Leg Curl (Eccentric)

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

Seated Leg Curl (Eccentric)

3 sets

calf raise

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

calf raise

3×10+

Abductor Machine

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

Abductor Machine

3×10

Glute-Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Glute-Back Extensions

3×8

Day 5: Push (Upper Pec & Delts Bias)

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

Set
Reps
Rest time
1
10
0 sec

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

1×10

incline bench press

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

incline bench press

3 sets

Cable Chest Fly

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

Cable Chest Fly

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

side lateral raise

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

rear delt fly

3×8

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
6 +
amrap
120 sec

close-grip bench press

3 sets

push-ups

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec
4
15
30 sec

push-ups

4×15

Crunch Machine

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

Crunch Machine

3 sets

Forearm Curls

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

Forearm Curls

3×12