Workout Routine

Free

Lineman Training #1

by NickHof

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

W1 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
120 sec
2
80% 1RM
120 lbs
8
120 sec
3
80% 1RM
120 lbs
8
120 sec
4
80% 1RM
120 lbs
8
120 sec
5
80% 1RM
120 lbs
8
120 sec

squat

5×8

Partial DL (Knee Height)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec

Partial DL (Knee Height)

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
50% 1RM
75 lbs
10
100 sec
3
50% 1RM
75 lbs
10
100 sec

romanian deadlift

3×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

bent over row

3×10

military press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec
3
60% 1RM
90 lbs
10
100 sec

military press

3×10

W1 Day 2

Sprint

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Sprint

5×5

Sprint (resisted)

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
4
10
30 sec
5
10
30 sec

Sprint (resisted)

5×10

Long jump

Set
Reps
Rest time
1
5
100 sec

Long jump

1×5

Box jump

Set
Reps
Rest time
1
5
100 sec

Box jump

1×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

front squat

3×10

W1 Day 4

Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
100 sec
2
80% 1RM
120 lbs
6
100 sec
3
65% 1RM
100 lbs
6
100 sec
4
80% 1RM
120 lbs
6
100 sec
5
80% 1RM
120 lbs
6
100 sec

Clean Pull

5×6

Pause Squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
100 sec
2
70% 1RM
105 lbs
6
100 sec
3
70% 1RM
105 lbs
6
100 sec
4
70% 1RM
105 lbs
6
100 sec
5
70% 1RM
105 lbs
6
100 sec

Pause Squat

5×6

good morning

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

good morning

3×10

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Dumbbell Bench Press

3×15

One-Arm Dumbbell Row (each arm)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

One-Arm Dumbbell Row (each arm)

3×15

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Dumbbell Shoulder Press

3×15

W1 Day 5

Sprint

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Sprint

3×5

Standing LJ + Sprint

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

Standing LJ + Sprint

5×10

Medicine Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

Medicine Ball Toss

1×10

Hurdle Hop

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Hurdle Hop

3×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

front squat

3×10

W2&3 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
100 sec
2
85% 1RM
130 lbs
6
100 sec
3
85% 1RM
130 lbs
6
100 sec
4
85% 1RM
130 lbs
6
100 sec
5
85% 1RM
130 lbs
6
100 sec

squat

5×6

Partial DL (Knee Height)

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec

Partial DL (Knee Height)

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec

romanian deadlift

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
100 sec
2
85% 1RM
130 lbs
6
100 sec
3
85% 1RM
130 lbs
6
100 sec
4
85% 1RM
130 lbs
6
100 sec
5
85% 1RM
130 lbs
6
100 sec

bench press

5×6

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec

bent over row

3×10

military press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec

military press

3×10

W2&3 Day 2

Sprint

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec
5
5
100 sec

Sprint

5×5

Sprint (resisted)

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

Sprint (resisted)

5×10

Long jump

Set
Reps
Rest time
1
5
100 sec

Long jump

1×5

Box jump

Set
Reps
Rest time
1
5
100 sec

Box jump

1×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

front squat

3×8

W2&3 Day 4

Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
100 sec
2
85% 1RM
130 lbs
4
100 sec
3
85% 1RM
130 lbs
4
100 sec
4
85% 1RM
130 lbs
4
100 sec

Clean Pull

4×4

Pause Squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
75% 1RM
115 lbs
6
100 sec
4
75% 1RM
115 lbs
6
100 sec
5
75% 1RM
115 lbs
6
100 sec

Pause Squat

5×6

good morning

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

good morning

3×10

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Dumbbell Bench Press

3×15

One-Arm Dumbbell Row (each arm)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

One-Arm Dumbbell Row (each arm)

3×15

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Dumbbell Shoulder Press

3×15

W2&3 Day 5

Sprint

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Sprint

3×5

Standing LJ + Sprint

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

Standing LJ + Sprint

5×10

Medicine Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

Medicine Ball Toss

1×10

Hurdle Hop

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Hurdle Hop

3×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

front squat

3×8