Workout Routine

Free

nSuns 4 days LP

by Johannes

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
Unaffected
Light
Moderate
High
Very High

Workouts

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
75% TM
100 lbs
6
100 sec
3
85% TM
115 lbs
4
100 sec
4
85% TM
115 lbs
4
100 sec
5
85% TM
115 lbs
4
100 sec
6
80% TM
110 lbs
5
100 sec
7
75% TM
100 lbs
6
100 sec
8
70% TM
95 lbs
7
100 sec
9
65% TM
90 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

9 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
6
100 sec
2
60% TM
80 lbs
5
100 sec
3
70% TM
95 lbs
3
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
7
100 sec
6
70% TM
95 lbs
4
100 sec
7
70% TM
95 lbs
6
100 sec
8
70% TM
95 lbs
8
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

8 sets

hammer curl

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

hammer curl

3×10

Seated Fly

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

Seated Fly

3×12

seated cable row

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

seated cable row

3×15

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

chinup

5×5

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
100 sec
5
85% TM
115 lbs
3
100 sec
6
80% TM
110 lbs
3
100 sec
7
75% TM
100 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec
9
65% TM
90 lbs
5 +
amrap
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

9 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
60% TM
80 lbs
5
100 sec
3
70% TM
95 lbs
3
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
7
100 sec
6
70% TM
95 lbs
4
100 sec
7
70% TM
95 lbs
6
100 sec
8
70% TM
95 lbs
8
100 sec

deadlift

8 sets

Cable crunch

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

Cable crunch

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3×20

leg curl

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

leg curl

3×12

Side bend

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

Side bend

3×12

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
100 sec
5
85% TM
115 lbs
5
100 sec
6
80% TM
110 lbs
3
100 sec
7
75% TM
100 lbs
5
100 sec
8
70% TM
95 lbs
3
100 sec
9
65% TM
90 lbs
5 +
amrap
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

9 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
6
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
3
100 sec
4
60% TM
80 lbs
5
100 sec
5
60% TM
80 lbs
7
100 sec
6
60% TM
80 lbs
4
100 sec
7
60% TM
80 lbs
6
100 sec
8
60% TM
80 lbs
5
100 sec

close-grip bench press

8 sets

curl

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

curl

3×12

fly

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

fly

3×12

face pull

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

face pull

3×15

barbell row

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

barbell row

3×10

Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
100 sec
5
85% TM
115 lbs
3
100 sec
6
80% TM
110 lbs
3
100 sec
7
75% TM
100 lbs
3
100 sec
8
70% TM
95 lbs
3
100 sec
9
65% TM
90 lbs
3 +
amrap
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

9 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
35% TM
45 lbs
5
100 sec
2
45% TM
60 lbs
5
100 sec
3
55% TM
75 lbs
3
100 sec
4
55% TM
75 lbs
5
100 sec
5
55% TM
75 lbs
7
100 sec
6
55% TM
75 lbs
4
100 sec
7
55% TM
75 lbs
6
100 sec
8
55% TM
75 lbs
8
100 sec

front squat

8 sets

Hyperextensions

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

Hyperextensions

3×12

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

pullup

5×5

Abs

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

Abs

3×15