Workout Routine

Free

Yaiza BBL (Back Butt Legs 😉)

by JoeriBosman

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

Back & Arms

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
8
100 sec
2
70% TM
31 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec
4
@RPE9
34 lbs
8
100 sec

lat pulldown

4×8

Chest Supporter Row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

Chest Supporter Row

3×8

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

Reverse Pec Deck

4×12

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

Cable curl

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec

tricep pushdown

3×12

Glutes and Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
120 sec
2
70% TM
105 lbs
8
120 sec
3
@RPE9
115 lbs
8
120 sec
4
@RPE9
115 lbs
8
120 sec

squat

4×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
120 sec
2
@RPE10
120 lbs
8
120 sec
3
@RPE10
120 lbs
8
120 sec

romanian deadlift

3×8

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
120 sec
2
@RPE9
115 lbs
8
120 sec
3
@RPE9
115 lbs
8
120 sec

Hip Abductor

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
120 sec
2
@RPE10
120 lbs
8
120 sec
3
@RPE10
120 lbs
8
120 sec

hip thrust

3×8

Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
120 sec
2
@RPE10
33 lbs
10
120 sec
3
@RPE10
33 lbs
10
120 sec

Weighted Crunch

3×10