Workout Routine

P&B Hardy Routine

by pallaby80

By training muscle groups together (like chest and biceps), you can train them a second time before the week is out. Training opposing muscle groups together is efficient and effective & wont pre exhaust you muscles and allow for more weight. Combining them saves time. This approach also allows for twice-a-week sessions to yield better muscle gains.

Utilize 4th set to gauge progressive overloading & to adjust 1 rep max.

Moreover after 8 weeks, add in supersets which minimize rest periods to enhance endurance, improving your workout capacity and resilience. For Supersets drop rest time to 30-60 seconds rest time for Isolation exercises & drop to 90 seconds rest time for compound movements.

Workouts

Chest & Biceps

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

incline bench press

4 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2.5 kg

Chest Fly

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2.5 kg

seated incline curl

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

preacher curl

4 sets

wrist supination & pronation exercises

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
90 sec
2
55% 1RM
12
90 sec
3
55% 1RM
12
90 sec

wrist supination & pronation exercises

3 sets

Legs & Abs

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2.5 kg

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2.5 kg

leg extension

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

squat

4 sets

Stiff Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Stiff Leg Deadlift

4 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec

Crunches

3 sets

Back & Tricep

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2 kg

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2.5 kg

lat pulldown

4 sets

Seated Cable Pullovers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Seated Cable Pullovers

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

skull crushers

4 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2.5 kg

Cable Rope Tricep Push Down

4 sets

Shoulders & Traps

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

face pull

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2.5 kg

side lateral raise

4 sets

Upright row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2.5 kg

Upright row

4 sets

Trap Shrugs

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Trap Shrugs

4 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec

Crunches

3 sets