Workout Routine

Free

Upper Lower

by vardimis

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

Upper A

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Incline Machine Press

2×6

Seated Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Seated Wide-Grip Lat Pulldown

2×6

JM press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

JM press

2×6

Unilateral Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
21 lbs
6
0 sec
2
@RPE10
21 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Unilateral Preacher Curl

2×6

Standing Cable EZ-Bar Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Standing Cable EZ-Bar Reverse Curl

2×6

High-Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

High-Cable Lateral Raise

2×6

Lower A

Barbell SLDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
125 lbs
6
0 sec
2
@RPE10
125 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Barbell SLDL

2×6

Decline Leg Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Decline Leg Press

2×6

Bilateral Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
0 sec
2
@RPE10
33 lbs
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bilateral Toe Press

2×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
0 sec
2
@RPE10
33 lbs
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable crunch

2×10

Cable Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
0 sec
2
@RPE10
33 lbs
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable Wrist Curl

2×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
90 lbs
6
100 sec
2
@RPE10
90 lbs
6
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

2×6

Upper B

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
0 sec
2
@RPE10
120 lbs
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

2×8

Seated Bilateral Lat Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec
3
@RPE10
35 lbs
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Bilateral Lat Row

3 sets

Bench Incline EZ-Bar Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
0 sec
2
@RPE10
35 lbs
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Incline EZ-Bar Cable Pushdown

2×8

EZ-Bar cable Curl (Face Forward)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
0 sec
2
@RPE10
35 lbs
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

EZ-Bar cable Curl (Face Forward)

2×8

Standing Unilateral Cable Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
0 sec
2
@RPE10
33 lbs
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Standing Unilateral Cable Rear Delt Fly

2×10

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
0 sec
2
@RPE10
35 lbs
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Pec Deck

2×8

Lower B

Unilateral Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
0 sec
2
@RPE9
29 lbs
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Unilateral Toe Press

2 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE9
32 lbs
10
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Leg Curl

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
0 sec
2
@RPE9
34 lbs
8
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

2×8

Seated Adduction Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
0 sec
2
@RPE9
32 lbs
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Adduction Machine

2×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable crunch

1×10

(Optional) Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
115 lbs
7
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

(Optional) Hip Thrust

1×7

Bench Supported Free Weight Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Supported Free Weight Wrist Curl

1×10

Upper C

Chest Press Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Press Machine

2×6

High-Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

High-Cable Lateral Raise

2×6

Seated Row (70-90 Abduction)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec
3
@RPE10
38 lbs
6
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Row (70-90 Abduction)

3×6

Seated Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec
3
@RPE10
38 lbs
6
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Wide-Grip Lat Pulldown

3×6

EZ-Bar cable Curl (Face Forward)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

EZ-Bar cable Curl (Face Forward)

2×6

Unilateral Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Unilateral Cable Pushdown

2×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
0 sec
2
@RPE8
100 lbs
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

2 sets

Lower C

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
125 lbs
6
0 sec
2
@RPE10
125 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hack squat

2×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

2×6

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
0 sec
2
@RPE10
38 lbs
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Lying Leg Curl

2×6

Unilateral Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
0 sec
2
@RPE8
31 lbs
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Unilateral Toe Press

2×10