Workout Routine

Free

SSQ

by Mehhh

Download free Hardy app

Full Body

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

Abs

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Workout 2

overhead press

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

85 lbs

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Workout 3

squat

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

20

100 sec

Workout 4

bench press

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

85 lbs

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Workout 5

bent over row

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

85 lbs

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Workout 6

pullovers

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

100 sec

Workout 7

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Workout 8

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec