Workout Routine

Free

Ri Strength PPL

by HunterC

Download free Hardy app

Whenever you're able to go to the gym just do the next workout from what you did last time.

If it says 8 reps that means aim to fail in the 5-8 rep range. If it says 5 reps that means aim to fail in the 3-5 rep range For your AMRAP sets, do as many reps as you can, and then when you can't do anymore, try and do partial reps until you physically cant

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

Workouts

Push

incline bench press

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

incline bench press

3×5+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

skull crushers

3×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
8
100 sec
2
75% TM
19 lbs
8
100 sec
3
75% TM
19 lbs
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

lateral raise

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
8
100 sec
2
75% TM
34 lbs
8
100 sec
3
75% TM
34 lbs
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

tricep pushdown

3×8+

cable fly

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
8
100 sec
2
75% TM
34 lbs
8
100 sec
3
75% TM
34 lbs
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

cable fly

3×8+

Pull

lat pulldown

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

lat pulldown

3×5+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
8
100 sec
2
75% TM
19 lbs
8
100 sec
3
75% TM
19 lbs
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

seated incline curl

3×8+

dumbbell row

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

dumbbell row

3×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
8
100 sec
2
75% TM
115 lbs
8
100 sec
3
75% TM
115 lbs
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

curl

3×8+

Legs

leg press

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3+ reps, increase TM by 15 lbs

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

leg press

3×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
8
100 sec
2
75% TM
34 lbs
8
100 sec
3
75% TM
34 lbs
8 +
amrap
100 sec

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

leg extension

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
8
100 sec
2
75% TM
34 lbs
8
100 sec
3
75% TM
34 lbs
8 +
amrap
100 sec

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

leg curl

3×8+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
8
100 sec
2
75% TM
19 lbs
8
100 sec
3
75% TM
19 lbs
8 +
amrap
100 sec

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

romanian deadlift

3×8+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
5
100 sec
2
85% TM
21 lbs
5
100 sec
3
85% TM
21 lbs
5 +
amrap
100 sec

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

goblet squat

3×5+