Workout Routine

Free

Splituț

by Stefan_Cr7

Download free Hardy app

Bro split for upper body 💪

No workouts for 🦵 for now

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Workout 1: Chest + Abs

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
60 sec
2
@RPE6
14
90 sec
3
@RPE7
90 lbs
12
90 sec
4
@RPE8
100 lbs
10
120 sec
5
@RPE9
115 lbs
8 +
amrap
120 sec

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
60 sec
2
@RPE7
14
90 sec
3
@RPE8
16 lbs
12
120 sec
4
@RPE9
18 lbs
10
120 sec
5
@RPE9
19 lbs
8 +
amrap
120 sec

bench press

5 sets

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
14
90 sec
2
@RPE9
14
90 sec
3
@RPE9
29 lbs
12
120 sec
4
@RPE10
35 lbs
8 +
amrap
120 sec

Incline Chest Press

4 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
14
90 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec
4
@RPE10
31 lbs
12 +
amrap
120 sec

Chest Fly

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

Leg raises

4×12+

Decline Russian Twist

Set
Reps
Rest time
1
18 +
amrap
100 sec
2
18 +
amrap
100 sec
3
18 +
amrap
100 sec
4
18 +
amrap
100 sec

Decline Russian Twist

4×18+