Workout Routine

Grey Strength PPL

by HunterC

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

Workouts

Push

bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

tricep pushdown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

tricep pushdown

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
8
100 sec
2
90% TM
5
100 sec
3
90% 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 2.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead press

3 sets

cable fly

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

cable fly

3 sets

skull crushers

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

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

skull crushers

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
8
100 sec
3
85% TM
8
100 sec
4
85% TM
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 1 kg
Extra 3+ reps, increase TM by 2 kg

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.27 kg.

lateral raise

4 sets

Pull

deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

deadlift

4 sets

lat pullover

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pullover

4 sets

barbell row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
8
100 sec
3
85% TM
8
100 sec
4
85% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

ez bar curl

4 sets

t-bar row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

t-bar row

3 sets

seated incline curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated incline curl

3 sets

Legs

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

squat

5 sets

leg extension

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg extension

4 sets

romanian deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

romanian deadlift

3 sets

leg curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg curl

3 sets

calf raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

calf raise

3 sets