Workout Routine

Free

Radically simple

by ravenhoward

Download free Hardy app

Remember to start workout on watch!

Starting TM is 80% of 1RM.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Workout A2

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

60% TM

70 lbs

5

100 sec

3

70% TM

85 lbs

5

100 sec

4

80% TM

95 lbs

5

100 sec

5

90% TM

110 lbs

5

100 sec

6

100% TM

120 lbs

5

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

60% TM

70 lbs

5

100 sec

3

70% TM

85 lbs

5

100 sec

4

80% TM

95 lbs

5

100 sec

5

90% TM

110 lbs

5

100 sec

6

100% TM

120 lbs

5

100 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5 +

amrap

100 sec

2

–

–

5 +

amrap

100 sec

3

–

–

5 +

amrap

100 sec

Workout B

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

0 sec

2

60% TM

70 lbs

5

0 sec

3

70% TM

85 lbs

5

0 sec

4

80% TM

95 lbs

5

0 sec

5

90% TM

110 lbs

5

0 sec

6

100% TM

120 lbs

5

0 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

0 sec

2

60% TM

70 lbs

5

0 sec

3

70% TM

85 lbs

5

0 sec

4

80% TM

95 lbs

5

0 sec

5

90% TM

110 lbs

5

0 sec

6

100% TM

120 lbs

5

0 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

60% TM

70 lbs

5

0 sec

2

70% TM

85 lbs

3

0 sec

3

80% TM

95 lbs

2

0 sec

4

90% TM

110 lbs

1

0 sec

5

100% TM

120 lbs

5

0 sec

Workout A

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

0 sec

2

60% TM

70 lbs

5

0 sec

3

70% TM

85 lbs

5

0 sec

4

80% TM

95 lbs

5

0 sec

5

90% TM

110 lbs

5

0 sec

6

100% TM

120 lbs

5

0 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

0 sec

2

60% TM

70 lbs

5

0 sec

3

70% TM

85 lbs

5

0 sec

4

80% TM

95 lbs

5

0 sec

5

90% TM

110 lbs

5

0 sec

6

100% TM

120 lbs

5

0 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

60% TM

70 lbs

5

100 sec

2

70% TM

85 lbs

3

100 sec

3

80% TM

95 lbs

2

100 sec

4

90% TM

110 lbs

1

100 sec

5

100% TM

120 lbs

5

100 sec