Workout Routine

Free

GPT routine 3 Days

by gkokoszka

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Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Strength Focus

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

4

–

–

6 +

amrap

180 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

4

–

–

6 +

amrap

180 sec

bent over row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

4

–

–

6 +

amrap

180 sec

EZ Bar Overhead Extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

Decline situps

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

Hypertrophy & Conditioning

sumo deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

180 sec

2

–

–

10

180 sec

3

–

–

10

180 sec

4

–

–

8 +

amrap

178 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

180 sec

2

–

–

12

180 sec

3

–

–

12

180 sec

4

–

–

10 +

amrap

180 sec

pendlay row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

180 sec

2

–

–

10

180 sec

3

–

–

10

180 sec

4

–

–

10 +

amrap

180 sec

EZ Bar Upright Rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

Functional Strength & Core

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

4

–

–

4 +

amrap

180 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

4

–

–

6 +

amrap

176 sec

Australian Pull-Ups

Set

Reps

Rest time

1

12

120 sec

2

12

120 sec

3

12

120 sec

4

8 +

amrap

120 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

EZ Bar Russian Twists

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

90 sec

2

–

–

20

90 sec

3

–

–

20

90 sec