Workout Routine

Free

Upper Lower Powerbuilding

by Hiley

Download free Hardy app

Upper Lower Split for Strength and Hypertrophy

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

Workouts

Upper Power

Bench Press | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
5
60 sec

Bench Press | Warm Up

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
100 sec
2
100% 1RM
150 lbs
5
100 sec
3
100% 1RM
150 lbs
5 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-4 reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs

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

bench press

3×5+

Lever Arm Shoulder Press | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
5
100 sec

Lever Arm Shoulder Press | Warm Up

1×5

Lever Arm Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
5
100 sec
2
100% 1RM
45 lbs
5
100 sec
3
100% 1RM
45 lbs
5 +
amrap
100 sec

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

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

Lever Arm Shoulder Press

3×5+

Lat Pulldown | Wide Grip

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
10
100 sec
2
75% 1RM
34 lbs
5
100 sec
3
100% 1RM
45 lbs
5
100 sec
4
100% 1RM
45 lbs
5
100 sec
5
100% 1RM
45 lbs
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 12 lbs.

Lat Pulldown | Wide Grip

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
5
30 sec
2
100% 1RM
45 lbs
5
100 sec
3
100% 1RM
45 lbs
5
100 sec
4
100% 1RM
45 lbs
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 12 lbs.

seated cable row

4×5+

plank

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec
3
60 sec
30 sec
4
60 sec
30 sec

plank

4×60 s

Lower Power

Hip Thrust | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
10
60 sec
2
60% 1RM
90 lbs
10
60 sec

Hip Thrust | Warm Up

2×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
60 sec
2
100% 1RM
150 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-4 reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs

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

hip thrust

4×5+

Deadlift | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
10
60 sec
2
40% 1RM
60 lbs
8
60 sec

Deadlift | Warm Up

2 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
100 sec
2
100% 1RM
150 lbs
5
120 sec
3
100% 1RM
150 lbs
5 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-4 reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs

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

deadlift

3 sets

Squat | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
10
30 sec
2
40% 1RM
60 lbs
8
60 sec

Squat | Warm Up

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
100 sec
2
100% 1RM
150 lbs
5
100 sec
3
100% 1RM
150 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-4 reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs

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

squat

3×5+

Upper Size

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
12
60 sec
2
100% 1RM
25 lbs
12
100 sec
3
100% 1RM
25 lbs
12
120 sec
4
100% 1RM
25 lbs
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 9 lbs.

incline bench press

4×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
12
60 sec
2
100% 1RM
25 lbs
12
100 sec
3
100% 1RM
25 lbs
12
120 sec
4
100% 1RM
25 lbs
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 9 lbs.

seated shoulder press

4×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12 +
amrap
100 sec
2
100% 1RM
25 lbs
12 +
amrap
100 sec
3
100% 1RM
25 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 9 lbs.

lateral raise

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
100% 1RM
45 lbs
12
100 sec
3
100% 1RM
45 lbs
12
100 sec
4
100% 1RM
45 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 12 lbs.

lat pulldown

4×12+

V Grip Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
60 sec
2
100% 1RM
45 lbs
12
100 sec
3
100% 1RM
45 lbs
12
100 sec
4
100% 1RM
45 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 12 lbs.

V Grip Seated Cable Row

4×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
60 sec
2
100% 1RM
25 lbs
12
60 sec
3
100% 1RM
25 lbs
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 9 lbs.

curl

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
60 sec
2
100% 1RM
45 lbs
12
60 sec
3
100% 1RM
45 lbs
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 12 lbs.

tricep pushdown

3×12+

Lower Size

Hip Thrust | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
10
30 sec
2
60% 1RM
90 lbs
12
60 sec

Hip Thrust | Warm Up

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
12
100 sec
2
75% 1RM
115 lbs
12
100 sec
3
75% 1RM
115 lbs
12 +
amrap
100 sec

hip thrust

3×12+

Squat | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
12
30 sec

Squat | Warm Up

1×12

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
12
100 sec
2
75% 1RM
115 lbs
12
100 sec
3
75% 1RM
115 lbs
12 +
amrap
100 sec

squat

3×12+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
100 sec
2
100% 1RM
25 lbs
12
100 sec
3
100% 1RM
25 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 9 lbs.

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

bulgarian split squat

3×12+

RDL | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
12
100 sec

RDL | Warm Up

1×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
12
100 sec
2
100% 1RM
150 lbs
12
100 sec
3
100% 1RM
150 lbs
12 +
amrap
100 sec

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

romanian deadlift

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3×20