Home
Workout routines
Workout planner
Home
Workout planner
Workout routines
Articles
Get the app
Log In / Sign Up
Workout Routine
Free
Upper Lower
by Snekk
Add to your routines
Download free Hardy app
Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Upper A
Low Cable Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
Low Cable Chest Fly
3×8+
Start
in App
triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
triceps extension
3×8+
Start
in App
Face Away Bayesian Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
Face Away Bayesian Curl
3×8+
Start
in App
Seated Shoulder Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
Seated Shoulder Press
3×8+
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
160 sec
2
–
–
8
160 sec
3
–
–
8
+
amrap
160 sec
seated cable row
3×8+
Start
in App
Back shoulder
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
Back shoulder
3×8+
Start
in App
Sit Up Weighted Decline
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
150 sec
2
–
–
8
150 sec
Sit Up Weighted Decline
2×8
Start
in App
Lower A
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
5
+
amrap
150 sec
leg press
2 sets
Start
in App
Cable Wrist Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
+
amrap
150 sec
Cable Wrist Curl
2×12+
Start
in App
Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
Calf Raise
3×8+
Start
in App
Reverse Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
+
amrap
150 sec
Reverse Curl
2×8+
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
+
amrap
150 sec
leg extension
2×8+
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
leg curl
3×8+
Start
in App
Sit Up Weighted Decline
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
5
+
amrap
150 sec
Sit Up Weighted Decline
2 sets
Start
in App
Upper B
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
preacher curl
3×8+
Start
in App
Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
Chest Press
3×8+
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
lat pulldown
3×8+
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
tricep pushdown
3×8+
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
cable lateral raise
3×8+
Start
in App
Chest Supported Smith Barbell Rows
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
Chest Supported Smith Barbell Rows
3×8+
Start
in App
Sit Up Weighted Decline
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
+
amrap
150 sec
Sit Up Weighted Decline
2×8+
Start
in App
Lower B
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
+
amrap
150 sec
leg extension
2×8+
Start
in App
Reverse Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
+
amrap
150 sec
Reverse Curl
2×8+
Start
in App
Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
Calf Raise
3×8+
Start
in App
Cable Wrist Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
+
amrap
150 sec
Cable Wrist Curl
2×8+
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
+
amrap
150 sec
leg press
2×8+
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
+
amrap
150 sec
leg curl
3×8+
Start
in App
Sit Up Weighted Decline
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
+
amrap
150 sec
Sit Up Weighted Decline
2×8+
Start
in App