Workout Routine

Free

The BodyB Program #2

by theBarracuda

Download free Hardy app

Duration: 5 weeks, first week deload (reduced intensity/volume). Intensity: RPE 8.5 (1–2 reps left in the tank). Rep Ranges: 8 reps: 6–8 reps, 10 reps: 8–10 reps, 12 reps: 10–12 reps, More than 12 reps: 12–20 reps.

Starting TM is 70% of 1RM.

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

Upper

Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
17 lbs
10
180 sec
2
@RPE8.5
17 lbs
10
180 sec
3
@RPE10
18 lbs
10
180 sec

Incline Bench Press

3×10

Cable Crossover Ladder

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE8.5
29 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec

Cable Crossover Ladder

3×12

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
120 sec
2
@RPE8.5
29 lbs
12
120 sec
3
@RPE10
34 lbs
9
120 sec

Wide-Grip Lat Pulldown

3 sets

High-Cable Lateral Raise (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

High-Cable Lateral Raise (1-Arm x2)

2×12

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
105 lbs
10
120 sec
2
@RPE8.5
105 lbs
10
120 sec
3
@RPE10
110 lbs
10
120 sec
4
–
–
2 +
amrap
0 sec

Smith Machine Row

4 sets

Overhead Triceps Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Overhead Triceps Cable Extension

2×12

Bayesian Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Bayesian Cable Curl

2×12

Lower

Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
0 sec
3
–
–
2 +
amrap
60 sec

Leg Curl

3 sets

Smith Machine Lunge (1-Leg, x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
180 sec
2
@RPE8.5
31 lbs
10
180 sec
3
@RPE10
33 lbs
10
180 sec

Smith Machine Lunge (1-Leg, x2)

3×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
75 lbs
10
120 sec
2
@RPE8.5
75 lbs
10
120 sec
3
@RPE10
80 lbs
10
120 sec

Hyperextensions

3×10

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE8.5
29 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec

Leg Extension

3×12

Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
60 sec
2
@RPE8.5
31 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Toe Press

3×10

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Machine Crunch

2×12

Pull

Lean-Back Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
120 sec
2
@RPE8.5
29 lbs
12
120 sec
3
@RPE10
31 lbs
12
120 sec

Lean-Back Lat Pulldown

3×12

Chest-Supported T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
70 lbs
12
120 sec
2
@RPE8.5
70 lbs
12
120 sec
3
@RPE10
75 lbs
12
120 sec

Chest-Supported T-Bar Row

3×12

Seated Cable Row (Elbows-Out)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
120 sec
2
@RPE10
15
0 sec
3
–
–
2 +
amrap
120 sec

Seated Cable Row (Elbows-Out)

3 sets

Cable Rear Delt Flye (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE8.5
15
60 sec
3
@RPE10
15
60 sec

Cable Rear Delt Flye (1-Arm x2)

3×15

Cable Shrug-In (Paused)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE10
15
60 sec

Cable Shrug-In (Paused)

2×15

Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
16 lbs
12
60 sec
2
@RPE8.5
16 lbs
12
60 sec
3
@RPE10
17 lbs
12
60 sec

Hammer Curl

3×12

Concentration Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
20
60 sec
2
@RPE10
20
60 sec

Concentration Curl

2×20

Push

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
180 sec
2
@RPE8.5
29 lbs
12
180 sec
3
@RPE10
31 lbs
12
180 sec

Machine Chest Press

3×12

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
16 lbs
12
120 sec
2
@RPE8.5
16 lbs
12
120 sec
3
@RPE10
17 lbs
12
120 sec

Seated Shoulder Press

3×12

Bottom-Half Chest Flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE10
15
60 sec

Bottom-Half Chest Flye

2×15

High-Cable Lateral Raise (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

High-Cable Lateral Raise (1-Arm x2)

2×12

Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE8.5
15
60 sec
3
@RPE10
15
60 sec

Skull Crusher

3×15

Cable Triceps Pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
20
60 sec
2
@RPE10
20
60 sec

Cable Triceps Pressdown

2×20

Ab Wheel Rollout

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

Ab Wheel Rollout

2×15

Legs

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
70 lbs
12
120 sec
2
@RPE8.5
70 lbs
12
120 sec
3
@RPE10
75 lbs
12
120 sec

Hack Squat

3×12

Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE8.5
15
60 sec
3
@RPE10
15
0 sec
4
–
–
2 +
amrap
60 sec

Leg Curl

4 sets

Change it

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
105 lbs
10
120 sec
2
@RPE10
110 lbs
10
120 sec

Change it

2×10

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE10
15
60 sec

Leg Extension

2×15

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE10
31 lbs
12
60 sec

Hip Adduction

2 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE10
15
60 sec

Hip Abduction

2×15

Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
15
60 sec
2
@RPE10
15
60 sec

Toe Press

2×15