Workout Routine

Free

3 x A Week Greyskull

by Arcspark

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Rotate between A and B, add 1kg to upperbody if successful on amrap, 2kg to lowerbody if successful

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout A

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

barbell row

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

3×5+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

triceps extension

3×12+

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Abs

3×12+

Workout B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead press

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

lat pulldown

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

curl

3×12+

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

shrug

3×12+