Harden The Fuck Up (12 week hardcore competent beginner program)
Bulking
Intermediate
Machine strength
Plan Details
The Harden The Fuck Up (12 week hardcore competent beginner program) routine by Liam.grems is a 25 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A well rounded workout covering hypertrophy and strength written by Liam Skarzynski-Andersen. keeping a 1010 tempo to gain plyometric strength. the weeks are organised as such week 1 (1,2,3,4,1) numbers corresponding with workout routine the next week continues on from the last as such week 2 (2,3,4,1,2) and so on every 4 weeks shift up a cycle. for example week 1=cycle 1 week 2=cycle 1 week 3=cycle 1 week 4=cycle 1 week 5=cycle 2 and so on. the reps set are actually the top end of the range with an allowance to fall 4 short without you failing the goal for example cycle 1s rep range of 20 is actually 16-20 cycle 2s 15 is actually 11-15 on the last week of cycle 3 you shift into cycle 3.2 known as peak week peak weeks rep range is 3-6 you may change the tempo in peak week to whatever gives you the strongest lifts form must not be broken even in peak week. if you can't keep form lower the weight there is an allowance of 2 last reps being chesty on all exercises except peak week. were any deviation from proper technique ends the set for safety reasons. you must use a spotter in peak week once the entire 12 week program is complete take a 1 week deload and repeat. however the set ranges are set as an introduction after completing the program once add one set onto every cycle for each exercise except for cycle 3.2 which will remain at 6 sets. at the end of each for week cycle on the Saturday day a 4 workout day going from jelly leggy then chest an back no rest attack then pastrami armies and finishing with break your neck kid this day is nick named a day in hell in cycle 3 work out everyday for three cycles meaning you should rest 2 days a fortnight to fit in 6 cycles in the month IE. M1 T2 w3 th4 f1 S2 su3 M4 T1 w2 th3 f4 s rest su rest repeat on jelly leggy day on the calf exercises it cycles each set from toes pointed out pointing foward to pointing in repeat. finish him is the final cycle conducted on the Saturday and Sunday of the finale week of the program just like day in hell but worse just keep lowering and increasing the wait as necessary to complete the set starting with your 5 rep max all the way down to you 70 rep max pyramiding up in reps in segments of 5 for 14 sets. finish him is a grinder taking up 4 hours of the day or more in two 2 hour segments two days in a row use as much assistance as required from you mates to get you through the set and rest in position no leaving the station, position or sitting up for a second without finishing the reps even if your friend is lifting it all for you. finish him will have you cherishing your deload week as though it were a baby unicorn
Routine detail
Day 1
Day #1 (cycle 1)
Est. 240 min
8 exercises
Barbell Incline Bench Press
4 Sets x 20 Reps
Barbell Bench Press
2 Sets x 20 Reps
Cable Cross-Over
2 Sets x 20 Reps
Machine Fly
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Machine Dip
2 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 20 Reps
Barbell Bench Press (Close Grip)
2 Sets x 20 Reps
Day 2
Day #2 (cycle 1)
Est. 240 min
8 exercises
Barbell Squat
4 Sets x 20 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
glute machine
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 20 Reps
Day 3
Day #3 (cycle 1)
Est. 240 min
7 exercises
Barbell Military Press
4 Sets x 20 Reps
Machine Shoulder Press
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
2 Sets x 20 Reps
front cable machine neck harness three point neck pull
2 Sets x 20 Reps
back cable machine neck harness three point neck pull
2 Sets x 20 Reps
Day 4
Day #4 (cycle 1)
Est. 240 min
9 exercises
Barbell Deadlift
4 Sets x 20 Reps
Barbell Bent-Over Row
2 Sets x 20 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Barbell Curl
2 Sets x 20 Reps
side cable machine neck harness three point neck pull
2 Sets x 20 Reps
side cable machine neck harness three point neck pull
2 Sets x 20 Reps
cable machine neck harness neck twists
2 Sets x 20 Reps
cable machine neck harness neck twists
2 Sets x 20 Reps
Day 5
Day #1 (cycle 2)
Est. 240 min
8 exercises
Barbell Incline Bench Press
5 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Day 6
Day #2 (cycle 2)
Est. 240 min
8 exercises
Barbell Squat
5 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
glute machine
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 7
Day #3 (cycle 2)
Est. 240 min
7 exercises
Barbell Military Press
5 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
back cable machine neck harness three point neck pull
3 Sets x 15 Reps
front cable machine neck harness three point neck pull
3 Sets x 15 Reps
Day 8
Day #4 (cycle 2)
Est. 240 min
9 exercises
Barbell Deadlift
5 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
side cable machine neck harness three point neck pull
3 Sets x 15 Reps
side cable machine neck harness three point neck pull
3 Sets x 15 Reps
cable machine neck harness neck twists
3 Sets x 15 Reps
cable machine neck harness neck twists
3 Sets x 15 Reps
Day 9
Day #1 (cycle 3)
Est. 240 min
8 exercises
Barbell Incline Bench Press
7 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Day 10
Day #2 (cycle 3)
Est. 240 min
8 exercises
Barbell Squat
7 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
glute machine
3 Sets x 15 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 10 Reps
Day 11
Day #3 (cycle 3)
Est. 240 min
7 exercises
Barbell Military Press
7 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
back cable machine neck harness three point neck pull
5 Sets x 10 Reps
front cable machine neck harness three point neck pull
5 Sets x 10 Reps
Day 12
Day #4 (cycle 3)
Est. 240 min
9 exercises
Barbell Deadlift
7 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
side cable machine neck harness three point neck pull
5 Sets x 10 Reps
side cable machine neck harness three point neck pull
5 Sets x 10 Reps
cable machine neck harness neck twists
5 Sets x 10 Reps
cable machine neck harness neck twists
5 Sets x 10 Reps
Day 13
Day #1 (cycle 3.2)
Est. 240 min
8 exercises
Barbell Incline Bench Press
8 Sets x 6 Reps
Barbell Bench Press
6 Sets x 6 Reps
Cable Cross-Over
6 Sets x 6 Reps
Machine Fly
6 Sets x 6 Reps
Cable Shoulder Extension
6 Sets x 6 Reps
Machine Dip
6 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
6 Sets x 6 Reps
Barbell Bench Press (Close Grip)
6 Sets x 6 Reps
Day 14
Day #2 (cycle 3.2)
Est. 240 min
8 exercises
Barbell Squat
8 Sets x 6 Reps
Machine Leg Press
6 Sets x 6 Reps
glute machine
6 Sets x 6 Reps
Machine Leg Curl (Prone)
6 Sets x 6 Reps
Machine Calf Raise
6 Sets x 6 Reps
Machine Seated Calf Raise
6 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
6 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
6 Sets x 6 Reps
Day 15
Day #3 (cycle 3.2)
Est. 240 min
7 exercises
Barbell Military Press
8 Sets x 6 Reps
Machine Shoulder Press
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Dumbbell Lateral Raise
6 Sets x 6 Reps
Dumbbell Shoulder Shrug
6 Sets x 6 Reps
back cable machine neck harness three point neck pull
6 Sets x 6 Reps
front cable machine neck harness three point neck pull
6 Sets x 6 Reps
Day 16
Day #4 (cycle 3.2)
Est. 240 min
9 exercises
Barbell Deadlift
8 Sets x 6 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Machine Reverse Fly
6 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 6 Reps
Barbell Curl
6 Sets x 6 Reps
side cable machine neck harness three point neck pull
6 Sets x 6 Reps
side cable machine neck harness three point neck pull
6 Sets x 6 Reps
cable machine neck harness neck twists
6 Sets x 6 Reps
cable machine neck harness neck twists
6 Sets x 6 Reps
Day 17
boxing (mon, wed, Fri)
Est. 0 min
1 exercise
Boxing
1 Set
Day 18
jelly leggy day (day in hell)
Est. 0 min
5 exercises
Machine Leg Press (Wide Stance)
4 Sets x 50 Reps
Machine Leg Extension
4 Sets x 50 Reps
Machine Leg Curl (Prone)
4 Sets x 50 Reps
Machine Calf Raise
4 Sets x 50 Reps
Machine Seated Calf Raise
4 Sets x 50 Reps
Day 19
chest an back no rest attack (day in hell)
Est. 0 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 50 Reps
Dumbbell Shoulder Shrug
3 Sets x 50 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 50 Reps
Machine Bench Press
3 Sets x 50 Reps
Kettlebell Row
3 Sets x 20 Reps
Machine Fly
3 Sets x 30 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 30 Reps
Dumbbell Seated Shoulder Press
3 Sets x 30 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 30 Reps
Day 20
pastrami armies day (day in hell)
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 50 Reps
Cable Reverse Curl
4 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 50 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 50 Reps
Machine Dip
4 Sets x 50 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 50 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 50 Reps
Weight Plate Hand Squeeze
4 Sets x 50 Reps
fat grip hang
4 Sets
Day 21
break your neck kid (day in hell)
Est. 0 min
6 exercises
back cable machine neck harness three point neck pull
4 Sets x 20 Reps
front cable machine neck harness three point neck pull
4 Sets x 20 Reps
cable machine neck harness neck twists
4 Sets x 30 Reps
cable machine neck harness neck twists
4 Sets x 20 Reps
side cable machine neck harness three point neck pull
4 Sets x 20 Reps
side cable machine neck harness three point neck pull
4 Sets x 20 Reps
Day 22
finish him (legs) day 1 part 1
Est. 0 min
5 exercises
Machine Leg Press (Wide Stance)
14 Sets x 50 Reps
Machine Leg Extension
14 Sets x 50 Reps
Machine Leg Curl (Prone)
14 Sets x 50 Reps
Machine Calf Raise
14 Sets x 50 Reps
Machine Seated Calf Raise
14 Sets x 50 Reps
Day 23
finish him (chest and back) day 1 part 2
Est. 0 min
12 exercises
Cable Lat Pulldown (Wide Grip)
14 Sets x 50 Reps
Dumbbell Shoulder Shrug
14 Sets x 50 Reps
Back Hyperextension
14 Sets x 10 Reps
Machine Ab Crunch
14 Sets x 20 Reps
Machine Seated Row
14 Sets x 50 Reps
Machine Bench Press
14 Sets x 50 Reps
Kettlebell Row
14 Sets x 20 Reps
Machine Fly
14 Sets x 30 Reps
Dumbbell Pullover
14 Sets x 20 Reps
Dumbbell Reverse Fly
14 Sets x 30 Reps
Dumbbell Seated Shoulder Press
14 Sets x 30 Reps
Dumbbell Seated Side Lateral Raise
14 Sets x 30 Reps
Day 24
finish him (arms) day 2 part 1
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
14 Sets x 50 Reps
Cable Reverse Curl
14 Sets x 50 Reps
Cable Rope Overhead Tricep Extension
14 Sets x 50 Reps
Dumbbell Alternating Bicep Curl
14 Sets x 50 Reps
Machine Dip
14 Sets x 50 Reps
Barbell Wrist Curl (Palms Up)
14 Sets x 50 Reps
Barbell Kneeling Wrist Curl (Palms Down)
14 Sets x 50 Reps
Weight Plate Hand Squeeze
14 Sets x 50 Reps
fat grip hang
14 Sets
Day 25
finish him (neck bitch) day 2 part 2
Est. 0 min
6 exercises
back cable machine neck harness three point neck pull
14 Sets x 20 Reps
front cable machine neck harness three point neck pull
14 Sets x 20 Reps
cable machine neck harness neck twists
14 Sets x 30 Reps
cable machine neck harness neck twists
14 Sets x 20 Reps
side cable machine neck harness three point neck pull
14 Sets x 20 Reps
side cable machine neck harness three point neck pull
14 Sets x 20 Reps
