Workout Routine

Free

Leviathan, Leader

by AFenn1291

Download free Hardy app

Starting TM is 90% of 1RM.

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

Workouts

Week 1, Day 1

Wide Jump

Set
Reps
Rest time
1
3
100 sec
2
3
100 sec
3
4
100 sec

Wide Jump

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
65% TM
90 lbs
10
100 sec
6
65% TM
90 lbs
10
100 sec
7
65% TM
90 lbs
10
100 sec
8
65% TM
90 lbs
10
100 sec
9
65% TM
90 lbs
10
100 sec

bench press

9 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3 sets

hanging leg raises

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

hanging leg raises

3 sets

Week 1, Day 2

Wide Jump

Set
Reps
Rest time
1
3
100 sec
2
3
100 sec
3
4
100 sec

Wide Jump

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
65% TM
90 lbs
20
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3 sets

Week 1, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
65% TM
90 lbs
10
100 sec
6
65% TM
90 lbs
10
100 sec
7
65% TM
90 lbs
10
100 sec
8
65% TM
90 lbs
10
100 sec
9
65% TM
90 lbs
10
100 sec

overhead press

9 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3 sets

hanging leg raises

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

hanging leg raises

3 sets

Week 1, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec
9
75% TM
100 lbs
5
100 sec

deadlift

9 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg extension

3 sets

Week 2, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
70% TM
95 lbs
10
100 sec
6
70% TM
95 lbs
10
100 sec
7
70% TM
95 lbs
10
100 sec
8
70% TM
95 lbs
10
100 sec
9
70% TM
95 lbs
10
100 sec

bench press

9 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3 sets

hanging leg raises

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

hanging leg raises

3 sets

Week 2, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
70% TM
95 lbs
20
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3 sets

Week 2, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
70% TM
95 lbs
10
100 sec
6
70% TM
95 lbs
10
100 sec
7
70% TM
95 lbs
10
100 sec
8
70% TM
95 lbs
10
100 sec
9
70% TM
95 lbs
10
100 sec

overhead press

9 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3 sets

hanging leg raises

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

hanging leg raises

3 sets

Week 2, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
80% TM
110 lbs
5
100 sec
6
80% TM
110 lbs
5
100 sec
7
80% TM
110 lbs
5
100 sec
8
80% TM
110 lbs
5
100 sec
9
80% TM
110 lbs
5
100 sec

deadlift

9 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg extension

3 sets

Week 3, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
75% TM
100 lbs
10
100 sec
6
75% TM
100 lbs
10
100 sec
7
75% TM
100 lbs
10
100 sec
8
75% TM
100 lbs
10
100 sec
9
75% TM
100 lbs
10
100 sec

bench press

9 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3 sets

hanging leg raises

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

hanging leg raises

3 sets

Week 3, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
75% TM
100 lbs
20
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3 sets

Week 3, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
75% TM
100 lbs
10
100 sec
6
75% TM
100 lbs
10
100 sec
7
75% TM
100 lbs
10
100 sec
8
75% TM
100 lbs
10
100 sec
9
75% TM
100 lbs
10
100 sec

overhead press

9 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3 sets

hanging leg raises

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

hanging leg raises

3 sets

Week 3, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3
100 sec
4
100% TM
135 lbs
1
100 sec
5
85% TM
115 lbs
5
100 sec
6
85% TM
115 lbs
5
100 sec
7
85% TM
115 lbs
5
100 sec
8
85% TM
115 lbs
5
100 sec
9
85% TM
115 lbs
5
100 sec

deadlift

9 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
100 sec
2
100% TM
23 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
100 sec
2
100% TM
41 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg extension

3 sets