Workout Routine

Free

KN&S Low Rep

by Ktoddm6

Download free Hardy app

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Day 1

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Weighted Pull Ups

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

Barbell Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

MAPS Side Chop

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Standing Overhead Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Dumbbell Shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Downward Chop

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

Day 3

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

One Armed Bench Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

4

–

–

6

180 sec

One Armed Rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Incline Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Rope Pressdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Weighted Decline Sit Ups

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

90 sec

2

–

–

8

90 sec

3

–

–

8

90 sec