Workout Routine

Powerlifting Grey Skull LP

by torridas

A modified version of Grey Skull LP to focus on powerlifting.

Alternate between similar exercises (e.g., rows)

Plug-in designed for powerlifting. Some exercises, such as rows can be switched between barbells and dumbbells. Every day must have an upper body and a lower body main exercise (e.g., bench, squat). However, everything that follows after that should be considered a plugin exercise. Thus, it can be adjusted to any goal you might have.

Workouts

Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
0 +
amrap
100 sec

bench press

3 sets

dumbbell row

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

dumbbell row

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

squat

3 sets

romanian deadlift

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

romanian deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

calf raise

3 sets

Day 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

overhead press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
0 +
amrap
100 sec

deadlift

3 sets

good morning

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

good morning

3 sets

lateral raise

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

lateral raise

3 sets

dead bugs

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

dead bugs

3 sets

Side plank

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Side plank

2 sets

Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

squat

3 sets

seated shoulder press

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

seated shoulder press

3 sets

Assisted chin ups

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

Assisted chin ups

3 sets

Assisted Dips

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

Assisted Dips

3 sets