Workout Routine

Free

Grey Strength PPL

by HunterC

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Push, Pull, Legs split focused on strength with cardio worked in at the ends. Some things you need to know, RPE is rate of perceived exhaustion, basically a measure of how much you have left in the tank. RIR is reps in reserve, its kinda like RPE except its entirely abt how many more reps you could do.

For these workouts, I'm going to be keeping you in the 9-10RPE range and sometimes pushing you to -1RIR. This means typically on your last set youre going to fail, then keep going until your muscles give out entirely.

Do some form of moderately difficult steady state cardio for 30 minutes after each workout.

If it says 5 reps that means do 3-5 reps, if it says 8 reps that means do 5-8 reps

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

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
90% TM
135 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

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

bench press

4×5+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
8
100 sec
2
85% TM
38 lbs
8
100 sec
3
85% TM
38 lbs
8
100 sec

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

tricep pushdown

3×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
8
100 sec
2
90% TM
135 lbs
5
100 sec
3
90% TM
135 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 5 lbs

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

overhead press

3 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
8
100 sec
2
85% TM
38 lbs
8
100 sec
3
85% TM
38 lbs
8
100 sec

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

cable fly

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
8
100 sec
2
90% TM
135 lbs
5
100 sec
3
90% TM
135 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

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

skull crushers

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
21 lbs
8
100 sec
3
85% TM
21 lbs
8
100 sec
4
85% TM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

lateral raise

4 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
90% TM
135 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

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

deadlift

4×5+

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
38 lbs
8
100 sec
3
85% TM
38 lbs
8
100 sec
4
85% TM
38 lbs
8
100 sec

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

lat pullover

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
8
100 sec
3
85% TM
130 lbs
8
100 sec
4
90% TM
135 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

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

barbell row

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
8
100 sec
3
85% TM
130 lbs
8
100 sec
4
85% TM
130 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

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

ez bar curl

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
95 lbs
8
100 sec
2
85% TM
95 lbs
8
100 sec
3
90% TM
100 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

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

t-bar row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
8
100 sec
2
85% TM
21 lbs
8
100 sec
3
85% TM
21 lbs
8
100 sec

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

seated incline curl

3×8

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
100 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5
100 sec
5
90% TM
135 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

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

squat

5×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
38 lbs
8
100 sec
3
85% TM
38 lbs
8
100 sec
4
85% TM
38 lbs
8 +
amrap
100 sec

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

leg extension

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
8
100 sec
2
85% TM
130 lbs
8
100 sec
3
85% TM
130 lbs
8
100 sec

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

romanian deadlift

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
8
100 sec
2
85% TM
38 lbs
8
100 sec
3
85% TM
38 lbs
8 +
amrap
100 sec

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

leg curl

3×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
12
100 sec
2
85% TM
130 lbs
12
100 sec
3
85% TM
130 lbs
12
100 sec

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

calf raise

3×12