Workout Routine

GPT routine 3 Days

by gkokoszka

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

squat

4 sets

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

bench press

4 sets

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

bent over row

4 sets

EZ Bar Overhead Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

EZ Bar Overhead Extensions

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

face pull

3 sets

Decline situps

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Decline situps

3 sets

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

sumo deadlift

4 sets

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

incline bench press

4 sets

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

pendlay row

4 sets

EZ Bar Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

EZ Bar Upright Rows

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

tricep pushdown

3 sets

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

romanian deadlift

4 sets

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

overhead press

4 sets

Australian Pull-Ups

Set
Intensity
Weight
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
12
120 sec
4
8 +
amrap
120 sec

Australian Pull-Ups

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

hammer curl

3 sets

EZ Bar Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

EZ Bar Russian Twists

3 sets