Workout Routine

Free

P&B Hardy Routine

by pallaby80

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By training muscle groups together (like chest and biceps), you can train them a second time before the week is out. Training opposing muscle groups together is efficient and effective & wont pre exhaust you muscles and allow for more weight. Combining them saves time. This approach also allows for twice-a-week sessions to yield better muscle gains.

Utilize 4th set to gauge progressive overloading & to adjust 1 rep max.

Moreover after 8 weeks, add in supersets which minimize rest periods to enhance endurance, improving your workout capacity and resilience. For Supersets drop rest time to 30-60 seconds rest time for Isolation exercises & drop to 90 seconds rest time for compound movements.

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

Workouts

Chest & Biceps

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec
4
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

incline bench press

4×10+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% TM
38 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 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 5 lbs

Chest Fly

4×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec
4
85% 1RM
21 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 1RM will be suggested to increase next session.

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

seated incline curl

4×10+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec
4
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

preacher curl

4×10+

wrist supination & pronation exercises

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12
90 sec
2
55% 1RM
14 lbs
12
90 sec
3
55% 1RM
14 lbs
12
90 sec

wrist supination & pronation exercises

3×12

Legs & Abs

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

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

leg curl

4×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

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

leg extension

4×10+

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec
4
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

squat

4×10+

Stiff Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec
4
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Stiff Leg Deadlift

4×10+

Crunches

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec

Crunches

3×20

Back & Tricep

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

seated cable row

4×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

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

lat pulldown

4×10+

Seated Cable Pullovers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

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

Seated Cable Pullovers

4×10+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec
4
85% 1RM
130 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 1RM will be suggested to increase next session.

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

skull crushers

4×10+

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

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

Cable Rope Tricep Push Down

4×10+

Shoulders & Traps

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 11 lbs
Extra 3+ reps, increase 1RM by 22 lbs

face pull

4×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

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

side lateral raise

4×10+

Upright row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
85% 1RM
38 lbs
10
100 sec
4
85% 1RM
38 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 1RM will be suggested to increase next session.

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

Upright row

4×10+

Trap Shrugs

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec
4
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Trap Shrugs

4×10+

Crunches

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec

Crunches

3×20