Workout Routine

Free

Phase II

by Lauren529

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

Quads/ Abs

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Seated leg curl

3 sets

hack squat

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

hack squat

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

leg extension

3 sets

bulgarian split squat

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

bulgarian split squat

2×15

prowler

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

prowler

2×20

ab mat crunches

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

ab mat crunches

3×15+

Push/ Calves

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

incline bench press

3 sets

seated cable fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

seated cable fly

3 sets

machine flat press

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

machine flat press

2×12

cable cross tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

cable cross tricep extension

3 sets

overhead rope extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec

overhead rope extensions

2 sets

hip loaded calf raises

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

hip loaded calf raises

2×20

Pull/ Abs

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

chest supported rows

2 sets

bicep cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

bicep cable curl

3 sets

Lat flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Lat flexion

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

seated incline curl

3 sets

romanian deadlift

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

romanian deadlift

2×10

side crunch hyperextensions

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

side crunch hyperextensions

3×15

Conditioning

Kettlebell swings

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Kettlebell swings

4×30 s

Box jumps

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

Box jumps

4×30 s

jump rope

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

jump rope

4×30 s

Jump lunges

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec
3
60 sec
30 sec
4
60 sec
30 sec

Jump lunges

4×60 s

dumbbell clean and jerk

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

dumbbell clean and jerk

4×30 s

Glutes/ Abs

hip thrust

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

hip thrust

2×10

Smith RDLs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

Smith RDLs

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

good morning

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

Hyperextensions

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

goblet squat

3 sets

ab mat crunches

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

ab mat crunches

3×10+

Pull/ Delts

single arm cable pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

single arm cable pulldowns

3 sets

lat pulldown

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

lat pulldown

2×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

front raise

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec

seated cable row

2 sets

Delt Cable Y-raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

Delt Cable Y-raise

3 sets

lying lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

lying lateral raises

3 sets