Workout Routine

Free

ULP

by brednotderb

Download free Hardy app

[Monday : Upper 1][Tuesday : Lower 1][Wednesday : Plyo/Cardio][Thursday : Upper 2] [Friday : Lower 2][Saturday : Plyo/Cardio][Sunday : Rest]

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

Workouts

Lower 1

Box Squat

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

Box Squat

2×4

Broad Jump

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec

Broad Jump

2×4

Sissy Squat

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec

Sissy Squat

2×4

RDL

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

RDL

2×8

Crossover Step Ups

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec

Crossover Step Ups

2×8

Candlesticks

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec

Candlesticks

2×8

GHR

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec

GHR

2×8

MB Side Throws

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

MB Side Throws

2×8

Upper 1

Push Press

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

Push Press

2×8

Lat Pulldown

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

Lat Pulldown

2×8

Incline Bench Press

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

Incline Bench Press

2×8

Single Arm Row

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

Single Arm Row

2×8

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec

plank

2×60 s

Russian Twist

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

Russian Twist

2×8

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8 +
amrap
120 sec

Cable Bicep Curl

2×8+

Cable Tricep Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8 +
amrap
120 sec

Cable Tricep Push

2×8+

Lower 2

Single Leg Press

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

Single Leg Press

2×8

Block Jump

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec

Block Jump

2×4

Walking Lunges

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

Walking Lunges

2×8

SL RDL KD

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

SL RDL KD

2×8

Leg Extensions

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

Leg Extensions

2×8

Leg Curls

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

Leg Curls

2×8

Ab Roll Out

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec

Ab Roll Out

2×8

Smith Calf Raises

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

Smith Calf Raises

2×8

Upper 2

Incline Bench Press

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

Incline Bench Press

2×8

Russian Twist

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

Russian Twist

2×8

Pull Ups

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec

Pull Ups

2×4

Shrugs

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

Shrugs

2×8

Z Press

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

Z Press

2×8

Renegade Row

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

Renegade Row

2×8

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8 +
amrap
120 sec

Cable Bicep Curl

2×8+

Overhead Tricep Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8 +
amrap
120 sec

Overhead Tricep Press

2×8+

Plyo/Cardio

Jump Rudiments

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec

Jump Rudiments

2×8

Box Jump

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec

Box Jump

2×4

Depth Jump

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec

Depth Jump

2×4

Pogo Jumps

Set
Reps
Rest time
1
12
120 sec
2
12
120 sec

Pogo Jumps

2×12

Approach Jumps

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec

Approach Jumps

2×4

MB Side Throws

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

MB Side Throws

2×8

Bike Intervals

Set
Time
Rest time
1
600 sec
120 sec

Bike Intervals

1×600 s

Bounds

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec

Bounds

2×8

Sprints

Set
Time
Rest time
1
8 sec
120 sec
2
8 sec
120 sec

Sprints

2×8 s

Heavy Ball Setting

Baby Sets

Set
Reps
Rest time
1
100
120 sec
2
100
120 sec

Baby Sets

2×100

Kneeling Wall Sets

Set
Reps
Rest time
1
50
120 sec
2
50
120 sec

Kneeling Wall Sets

2×50

Seated Wall Sets

Set
Reps
Rest time
1
50
120 sec
2
50
120 sec

Seated Wall Sets

2×50

Standing Wall Sets

Set
Reps
Rest time
1
50
120 sec
2
50
120 sec

Standing Wall Sets

2×50

Set Wall Push Ups

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

Set Wall Push Ups

2×10