Workout Routine

Free

Grelli 5/3/1

by Elfars

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

Workouts

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec

overhead press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

lateral raise

3×8

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

push-ups

2×10+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8
100 sec
2
65% TM
70 lbs
8
100 sec
3
65% TM
70 lbs
8
100 sec

overhead triceps extension

3×8

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×5+

chinup

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

chinup

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

seated cable row

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8
100 sec

curl

3×8

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

incline bench press

3×8

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

cable crossover

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8 +
amrap
100 sec

fly

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8 +
amrap
100 sec

tricep pushdown

3×8+

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×5+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

bulgarian split squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8
100 sec
2
65% TM
70 lbs
8
100 sec
3
65% TM
70 lbs
8 +
amrap
100 sec

calf raise

3×8+

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8 +
amrap
100 sec

lunge

3×8+

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

3×3+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec

overhead press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

lateral raise

3×8

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

push-ups

2×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

overhead triceps extensions

3×8

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×3+

chinup

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

chinup

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

seated cable row

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8
100 sec

curl

3×8

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3×3+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8
100 sec

incline bench press

3×8

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

cable crossover

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8 +
amrap
100 sec

fly

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8 +
amrap
100 sec

tricep pushdown

3×8+

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×3+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

bulgarian split squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8 +
amrap
100 sec

calf raise

3×8+

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8 +
amrap
100 sec

lunge

3×8+

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

military press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec

overhead press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

lateral raise

3×8

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

push-ups

2×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

overhead triceps extensions

3×8

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

chinup

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

chinup

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

seated cable row

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8
100 sec

curl

3×8

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8
100 sec

incline bench press

3×8

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

cable crossover

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8 +
amrap
100 sec

fly

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8 +
amrap
100 sec

tricep pushdown

3×8+

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

bulgarian split squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8
100 sec
2
65% TM
70 lbs
8
100 sec
3
65% TM
70 lbs
8 +
amrap
100 sec

calf raise

3×8+

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8 +
amrap
100 sec

lunge

3×8+

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

military press

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec

overhead press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

lateral raise

3×8

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

push-ups

2×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

overhead triceps extensions

3×8

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

deadlift

3×5+

chinup

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

chinup

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

seated cable row

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8
100 sec

curl

3×8

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

bench press

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
65% TM
100 lbs
8
100 sec
3
65% TM
100 lbs
8
100 sec

incline bench press

3×8

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

cable crossover

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8 +
amrap
100 sec

fly

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8 +
amrap
100 sec

tricep pushdown

3×8+

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

squat

3×5+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8
100 sec

bulgarian split squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8
100 sec
2
65% TM
70 lbs
8
100 sec
3
65% TM
70 lbs
8 +
amrap
100 sec

calf raise

3×8+

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
65% TM
16 lbs
8
100 sec
3
65% TM
16 lbs
8 +
amrap
100 sec

lunge

3×8+