Home
Workout routines
Workout planner
Home
Workout planner
Workout routines
Articles
Get the app
Log In / Sign Up
Workout Routine
Free
Yodid Acension
by Fraul
Add to your routines
Download free Hardy app
Options
Starting TM is 90% of 1RM.
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Monday
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
romanian deadlift
3×5
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
seated cable row
3×8
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
hammer curl
3×8
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
curl
4×8
Start
in App
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
pullup
3×8
Start
in App
Tuesday (Try to get under 20 min)
1.5 Mile run
Start
in App
Set
Time
Rest time
1
30 sec
100 sec
1.5 Mile run
1×30 s
Start
in App
Wednesday
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
bench press
3×5
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
seated shoulder press
3×8
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
incline bench press
3×5
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
dip
3×8
Start
in App
push-ups
Start
in App
Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec
push-ups
3×10
Start
in App
Friday
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
squat
3×5
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
leg extension
3×8
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
leg curl
3×8
Start
in App
goblet squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
145 sec
2
–
–
10
145 sec
3
–
–
10
145 sec
goblet squat
3×10
Start
in App
Sunday
Bike 5km
Start
in App
Set
Time
Rest time
1
30 sec
100 sec
Bike 5km
1×30 s
Start
in App