Workout Routine

Free

THE IRON-ONLY FULL BODY 4 DAY

by pgluzerman

Download free Hardy app

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

DAY 1- FULL BODY HEAVY A (Strength Focus)

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec
4
@RPE7
120 lbs
5
180 sec
5
–
–
5 +
amrap
180 sec

squat

5×5+

bench press

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

bench press

5×5

pendlay row

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

pendlay row

5×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

romanian deadlift

3×6

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

hammer curl

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

close-grip bench press

3×8

DAY 2 — FULL BODY HYPERTROPHY B (Moderate Volume)

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

goblet squat

4×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

incline bench press

4×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

single arm row

4×10

Dumbell Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Dumbell Romanian Deadlift

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
120 sec
2
–
–
18
120 sec
3
–
–
18
120 sec

lateral raise

3×18

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

curl

3×10

DAY 3 — FULL BODY HEAVY B (Strength Focus)

deadlift

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

deadlift

4×4

overhead press

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

overhead press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
180 sec
2
70% TM
105 lbs
5
180 sec
3
70% TM
105 lbs
5
180 sec

squat

3×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

pullup

4×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

bench press

3×8

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dip

3×10

DAY 4 — FULL BODY HYPERTROPHY A (Higher Volume)

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

bulgarian split squat

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

bench press

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

bent over row

4×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hip thrust

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
100 sec
2
–
–
18
100 sec
3
–
–
18
100 sec

lateral raise

3×18

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

curl

2×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

skull crushers

2×12