Workout Routine

Free

UPPER/LOWER

by carlinbiel

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

bench press

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

20 lbs

5

120 sec

2

@RPE8

20 lbs

5

120 sec

3

@RPE8

20 lbs

5

120 sec

4

@RPE8

20 lbs

5

120 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

36 lbs

5

120 sec

2

@RPE8

36 lbs

5

120 sec

3

@RPE8

36 lbs

5

120 sec

4

@RPE8

36 lbs

5

120 sec

seated overhead press

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

20 lbs

5

120 sec

2

@RPE8

20 lbs

5

120 sec

3

@RPE8

20 lbs

5

120 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

120 lbs

5

120 sec

2

@RPE8

120 lbs

5

120 sec

3

@RPE8

120 lbs

5

120 sec

incline reverse fly

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

14 lbs

12

120 sec

2

@RPE6

14 lbs

12

120 sec

3

@RPE6

14 lbs

12

120 sec

Leg raises

Set

Intensity

Weight

Reps

Rest time

1

@RPE6

15

120 sec

2

@RPE6

15

120 sec

3

@RPE6

15

120 sec

LOWER A

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec