Workout Routine

Free

PROGGRESSION

by Ej-pierce

Download free Hardy app

Science Based Maximum Hypertrophy

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

Workouts

PUSH

Inclined Smith Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Inclined Smith Press

4×8

Flat Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Flat Dumbbell Press

4×10

Seated Cable Flys

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

Seated Cable Flys

3×12

Dumbbell Over Head Press

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

Dumbbell Over Head Press

3×10

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

Dumbbell Lateral Raise

4×15

Rope Push-Downs

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

Rope Push-Downs

3×12

Over head Cable Extensions

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

Over head Cable Extensions

3×12

Weighted Decline Sit-Ups

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

Weighted Decline Sit-Ups

3×15

Hanging knee raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

Hanging knee raises

3×12

PULL

Pull ups

Set
Reps
Rest time
1
4 +
amrap
90 sec
2
4 +
amrap
90 sec
3
4 +
amrap
90 sec
4
4 +
amrap
90 sec

Pull ups

4×4+

Chest supported DB Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Chest supported DB Rows

4×10

lat pulldown

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

lat pulldown

3×12

Incline Dumbbell Curl

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

Incline Dumbbell Curl

3×12

Hammer Curls

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

Hammer Curls

3×12

Single armed Bayesian Curls

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

Single armed Bayesian Curls

2×15

Single Arm Curls

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

Single Arm Curls

2×15

Cable Woodchoppers

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

Cable Woodchoppers

3×15

Weighted Russian Twists

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

Weighted Russian Twists

3×20

LEGS

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Hack Squat

4×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

leg press

4×12

Walking Dumbbell Lunges

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

Walking Dumbbell Lunges

3×20

Lying Leg Curl

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

Lying Leg Curl

3×12

Dumbbell Romanian Deadlifts

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

Dumbbell Romanian Deadlifts

3×10

Standing Calve Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Standing Calve Raises

4×15

Seated Calve Raises

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

Seated Calve Raises

3×20

Reverse Crunches

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

Reverse Crunches

3×15

hanging leg raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

hanging leg raises

3×12

PUSH 2

Decline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Decline Machine Press

4×10

Pec Deck

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

Pec Deck

3×12

cable crossover

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

cable crossover

2×15

Arnold Press

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

Arnold Press

3×10

cable lateral raise

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

cable lateral raise

3×15

Rear Delt Fly

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

Rear Delt Fly

3×15

Cable crunch

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

Cable crunch

3×15

Plank Reaches

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

Plank Reaches

3×30 s

Oblique V-ups

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec

Oblique V-ups

2×15

PULL 2

Wide Grip Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

Wide Grip Pulldowns

4×12

One Arm Cable Rows

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

One Arm Cable Rows

3×10

face pull

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

face pull

3×15

Rope Hammer Curls + Rope Tricep Pushdowns (Super Set)

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

Rope Hammer Curls + Rope Tricep Pushdowns (Super Set)

3×12

Bent over Tricep extensions+ Overhead Rope Extensions( Super Set)

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

Bent over Tricep extensions+ Overhead Rope Extensions( Super Set)

2×12

Hanging Oblique Raises

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

Hanging Oblique Raises

3×15

Side Plank Reach Throughs

Set
Reps
Rest time
1
30
90 sec
2
30
90 sec

Side Plank Reach Throughs

2×30

Legs 2

Barbell Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Barbell Romanian Deadlift

4×10

Seated Hamstring Curls

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

Seated Hamstring Curls

3×15

goblet squat

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

goblet squat

3×12

step-up

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

step-up

2×10

Donkey Calve Raises

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec
4
20
90 sec

Donkey Calve Raises

4×20

Single Leg Calves Raise

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

Single Leg Calves Raise

3×15

hanging leg raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

hanging leg raises

3×12

Cable crunch

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

Cable crunch

3×12

Declined Twisting Sit-ups

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec

Declined Twisting Sit-ups

2×20