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Go Hard
General
Intermediate
Machine strength
Plan Details
The Go Hard routine by mather93 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Covering all parts of the body over a 4 day a week workout
Routine detail
Tue
Chest & Tricep
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Neck Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Wed
Legs
Est. 55 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Thu
Biceps & Shoulders
Est. 55 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Fri
Back & Abs
Est. 54 min
8 exercises
Back Hyperextension
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Sun
Legs
Est. 57 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 20 Reps
Any
Monster Arms
Est. 56 min
8 exercises
EZ Bar Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
