Workout Routine

Free

The Dang Inside Gurl

by chronometer

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

Workouts

Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
4
100% TM
150 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

squat

4×10

swing

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
10
100 sec
2
100% TM
36 lbs
10
100 sec
3
100% TM
36 lbs
10
100 sec
4
100% TM
36 lbs
10
100 sec

swing

4×10

Will’s Exercises

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Will’s Exercises

5×5

Wednesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
4
100% TM
150 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

4×10

turkish get-up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
2
100 sec
2
100% TM
36 lbs
2
100 sec
3
100% TM
36 lbs
2
100 sec
4
100% TM
36 lbs
2
100 sec

turkish get-up

4×2

Will’s Exercises

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Will’s Exercises

5×5

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
4
100% TM
150 lbs
10
100 sec

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

bench press

4×10

Kettlebell Row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
10
100 sec
2
100% TM
36 lbs
10
100 sec
3
100% TM
36 lbs
10
100 sec
4
100% TM
36 lbs
10
100 sec

Kettlebell Row

4×10

Will’s Exercises

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Will’s Exercises

5×5