Workout Routine

Phrak GSLP A/B Automated

by snadam

3x per week

Day 1:

  • Overhead Press / Bench Press (alternating) 3×5
  • Chinups / Barbell Rows (alternating) 3×5
  • Squats 3×5

Day 2:

  • Overhead Press / Bench Press (alternating) 3×5
  • Chinups / Barbell Rows (alternating) 3×5
  • Deadlifts 3×5

Rules:

  • Do warm up sets to get to working weight.
  • The last set is As Many Reps As Possible (AMRAP set)
  • Progress by adding weight from workout to workout – 1.25kg for upper body and 2.5kg for lower body
  • If your final AMRAP set hits 10+ reps, then double your weight increase
  • Any barbell row variant will do, but Yates rows (underhand grip) are recommended
  • Chinups are palms facing you, approximately shoulder-width grip – begin unweighted, adding weight in 1.25kg increments
  • If you fail to make five reps in the final set, de-load by 10 percent

Starting TM is 90% of 1RM.

Workouts

Calisthenics

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5 +
amrap
Prog. Overload
120 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 %

chinup

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5 +
amrap
Prog. Overload
120 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 %

dip

3 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5 +
amrap
Prog. Overload
120 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 %

straight leg deadlift

3 sets

Barbells

Yates row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5 +
amrap
Prog. Overload
120 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 %

Yates row

3 sets

Incline bench press (smith machine)

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5 +
amrap
Prog. Overload
120 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 %

Incline bench press (smith machine)

3 sets

Squat (smith machine)

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5 +
amrap
Prog. Overload
120 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 (smith machine)

3 sets