Workout Routine

Grelli 5/3/1

by Elfars

Workouts

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

military press

3 sets

overhead press

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

overhead press

3 sets

lateral raise

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

lateral raise

3 sets

push-ups

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

push-ups

2 sets

overhead triceps extension

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

overhead triceps extension

3 sets

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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 sets

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

curl

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

curl

3 sets

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

incline bench press

3 sets

cable crossover

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

cable crossover

3 sets

fly

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

fly

3 sets

tricep pushdown

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

tricep pushdown

3 sets

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

bulgarian split squat

3 sets

leg curl

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

leg curl

3 sets

calf raise

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

calf raise

3 sets

lunge

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

lunge

3 sets

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

military press

3 sets

overhead press

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

overhead press

3 sets

lateral raise

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

lateral raise

3 sets

push-ups

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

push-ups

2 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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 sets

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

curl

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

curl

3 sets

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

incline bench press

3 sets

cable crossover

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

cable crossover

3 sets

fly

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

fly

3 sets

tricep pushdown

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

tricep pushdown

3 sets

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

bulgarian split squat

3 sets

leg curl

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

leg curl

3 sets

calf raise

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

calf raise

3 sets

lunge

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

lunge

3 sets

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

military press

3 sets

overhead press

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

overhead press

3 sets

lateral raise

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

lateral raise

3 sets

push-ups

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

push-ups

2 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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 sets

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

curl

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

curl

3 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

incline bench press

3 sets

cable crossover

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

cable crossover

3 sets

fly

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

fly

3 sets

tricep pushdown

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

tricep pushdown

3 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

bulgarian split squat

3 sets

leg curl

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

leg curl

3 sets

calf raise

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

calf raise

3 sets

lunge

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

lunge

3 sets

W4 Monday (deload)

military press

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

military press

3 sets

overhead press

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

overhead press

3 sets

lateral raise

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

lateral raise

3 sets

push-ups

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

push-ups

2 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

W4 Tuesday (deload)

deadlift

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

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 sets

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

curl

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

curl

3 sets

W4 Thursday (deload)

bench press

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

bench press

3 sets

incline bench press

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

incline bench press

3 sets

cable crossover

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

cable crossover

3 sets

fly

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

fly

3 sets

tricep pushdown

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

tricep pushdown

3 sets

W4 Friday (deload)

squat

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

squat

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

leg curl

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

leg curl

3 sets

calf raise

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

calf raise

3 sets

lunge

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

lunge

3 sets