Workout Routine

75 Hard - NT

by ntrajano

75 Hard is a 75-day "mental toughness" challenge that requires participants to workout twice a day for 45-minutes, with one workout being outside. This workout routine combines an upper/lower split weightlifting, running/walking, HIIT, and yoga; alternating between strength training and aerobic exercises each day (e.g. Day 1A and Day 1B done on Day 1 both strength related, Day 2A and Day 2B on Day 2 both aerobic related, etc.).

Workouts

Day 1A: Strength Building - Push Lift

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
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 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

bench press

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

overhead triceps extensions

3 sets

Day 1B: Strength Recovery - Hatha Yoga

Hatha Yoga - 45 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Hatha Yoga - 45 min

1 sets

Day 2A: Aerobic Building - HIIT

YouTube HIIT Workout

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

YouTube HIIT Workout

1 sets

Day 2B: Aerobic Recovery - Outdoor Walk

Outdoor Walk - 45 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Outdoor Walk - 45 min

1 sets

Day 3A: Strength Building - Pull Lift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
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 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

deadlift

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

curl

4 sets

Day 3B: Strength Recovery - Vinyasa Yoga

Vinyasa Yoga - 45 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Vinyasa Yoga - 45 min

1 sets

Day 4A: Aerobic Building - Brisk Run

45-min Run

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

45-min Run

1 sets

Day 4B: Aerobic Recovery - HIIT Core

YouTube HIIT Workout

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

YouTube HIIT Workout

1 sets

Day 5A: Strength Building - Leg Lift

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
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 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

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

squat

1 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg curl

3 sets

Day 5B: Strength Recovery - Core/Lower Yoga

Lower & Core Yoga - 45 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Lower & Core Yoga - 45 min

1 sets

Day 6A: Significant Cardio Recovery - Moderate

45-min Run

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

45-min Run

1 sets

Day 6B: Significant Strength Recovery - Moderate

Hatha Yoga - 45 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Hatha Yoga - 45 min

1 sets

Day 7A: Significant Cardio Recovery - Light

Outdoor Walk - 45 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Outdoor Walk - 45 min

1 sets

Day 7B: Significant Strength Recovery - Light

Vinyasa Yoga - 45 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Vinyasa Yoga - 45 min

1 sets