Home
Workout routines
Workout planner
Home
Workout planner
Workout routines
Articles
Get the app
Log In / Sign Up
Workout Routine
Free
Ivysaur - Streetlifting
by tiwari_57
Add to your routines
Download free Hardy app
Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Monday 1
Weighted Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
360 sec
2
–
–
4
360 sec
3
–
–
4
360 sec
4
–
–
4
360 sec
Weighted Dip
4×4
Start
in App
Weighted Pull Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec
Weighted Pull Up
4×8
Start
in App
Hanging High Pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
Hanging High Pull
3×5
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
Barbell Curl
2×12
Start
in App
Belt Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
Belt Squat
3×15
Start
in App
Wednesday 1
Weighted Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec
Weighted Dip
4×8
Start
in App
Weighted Pull Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
360 sec
2
–
–
4
360 sec
3
–
–
4
360 sec
4
–
–
4
360 sec
Weighted Pull Up
4×4
Start
in App
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
barbell row
3×12
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
Barbell Curl
2×12
Start
in App
straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
straight leg deadlift
3×12
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
bulgarian split squat
2×12
Start
in App
Friday 1
Weighted Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
360 sec
2
–
–
4
360 sec
3
–
–
4
360 sec
4
–
–
4
+
amrap
360 sec
Weighted Dip
4×4+
Start
in App
Weighted Pull Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec
Weighted Pull Up
4×8
Start
in App
Hanging High Pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
Hanging High Pull
3×5
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
Barbell Curl
2×12
Start
in App
Belt Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
Belt Squat
3×15
Start
in App
Monday 2
Weighted Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec
Weighted Dip
4×8
Start
in App
Weighted Pull Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
360 sec
2
–
–
4
360 sec
3
–
–
4
360 sec
4
–
–
4
360 sec
Weighted Pull Up
4×4
Start
in App
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
barbell row
3×12
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
Barbell Curl
2×12
Start
in App
straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
straight leg deadlift
3×12
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
bulgarian split squat
2×12
Start
in App
Wednesday 2
Weighted Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
360 sec
2
–
–
4
360 sec
3
–
–
4
360 sec
4
–
–
4
360 sec
Weighted Dip
4×4
Start
in App
Weighted Pull Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec
Weighted Pull Up
4×8
Start
in App
Hanging High Pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
Hanging High Pull
3×5
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
Barbell Curl
2×12
Start
in App
Belt Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
Belt Squat
3×15
Start
in App
Friday 2
Weighted Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec
Weighted Dip
4×8
Start
in App
Weighted Pull Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
360 sec
2
–
–
4
360 sec
3
–
–
4
360 sec
4
–
–
4
+
amrap
360 sec
Weighted Pull Up
4×4+
Start
in App
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
barbell row
3×12
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
Barbell Curl
2×12
Start
in App
straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
straight leg deadlift
3×12
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
bulgarian split squat
2×12
Start
in App