Workout Routine

Free

Treino Puffy

by VictorVS

Download free Hardy app

It is best to do this routine with a day of rest in between every workout

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

Workouts

Day 1 - Push (Monday/Thursday)

push-ups parede (cltn)

Set
Reps
Rest time
1
30
120 sec
2
30
120 sec

push-ups parede (cltn)

2×30

bench press articulado

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

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

bench press articulado

2×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

seated shoulder press

2×8

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

incline dumbell press

2×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

lateral raise

2×8

Day 2 - Pull (Tuesday/Friday)

Pull Up máquina (mão aberta)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Pull Up máquina (mão aberta)

1×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

barbell row

2×8

curl barra

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

curl barra

2×8

remada sentada

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

remada sentada

2×8

pulley

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

pulley

2×8

Day 3 - Legs (Wednesday/Saturday)

squat banquinho (cltn)

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

squat banquinho (cltn)

2×15

hip thrust (cltn)

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec

hip thrust (cltn)

2×10

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Leg press

2×8

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Leg raises

2×8

Abdutor

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Abdutor

2×8

Adutor

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Adutor

2×8