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5x5
5x5
5x5
2x10
2x10
2x15-20
Workout B
Squat, front
Row, barbell
Press, military
Deadlift
Wrist work
Calves
5x5
5x5
5x5
1x5
2x10
2x15-20
5x5
5x5
5x5
Stronglifts 5x5
Alternate workouts A & B every 48 hours with 72 hours after every 3rd workout.
All sets are working sets.
Workout A
Squat, back
Press, bench
Row, barbell
5x5
5x5
5x5
Workout B
Squat, back
5x5
Press, military 5x5
Deadlift
1x5
Starting Strength
Alternate workouts A & B every 48 hours with 72 hours after every 3rd workout.
All sets are working sets.
Phase 1
Workout A
Squat, back
3x5
Press, military 3x5
Deadlift
1x5
Workout B
Squat, back
Press, bench
Deadlift
3x5
5x5
1x5
Workout B
Squat, back
Press, bench
Power clean
3x5
5x5
5x3
Page 1 - RP,SL,SS
A Workout Routine.com
(from the 2014 ebook The Best Workout Routines)
Workout B
Deadlift
Press
Pull-up
(or Lat Pulldown)
3 x 8-10
3 x 8-10
3 x 8-10
3 x 6-8
3 x 8-10
3 x 8-10
Workout B
Deadlift
Press
Pull-up
(or Lat Pulldown)
Dumbbell curl
Abs
Page 2 - AWorkoutRoutine.com
Greyskull LP
Train once every 48 hours with 72 hours after every 3rd workout.
All sets are working sets.
AMRAP = As many reps as possible with good form (1 rep short of failure)
Day 1
Press, bench
Squat, back
2x5, 1xAMRAP
2x5, 1xAMRAP
Day 8
Press, military 2x5, 1xAMRAP
Squat, back
2x5, 1xAMRAP
Day 3
Press, military 2x5, 1xAMRAP
Deadlift
1xAMRAP
Day 5
Press, bench
Squat, back
Day 10
Press, bench
Deadlift
Day 12
Press, military 2x5, 1xAMRAP
Squat, back
2x5, 1xAMRAP
2x5, 1xAMRAP
1xAMRAP
2x5, 1xAMRAP
2x5, 1xAMRAP
NOTES:
Greyskull is a very versatile program in that its base is super simple but there is room to add.
The most common addition is an opposing upperbody pull-type movement rows on bench days
and chin-ups/pull-ups on press days.
Other very common additions include the following:
Performing power cleans, power snatches or high pulls during the warmup for the deadlift
Adding curls and neck harness work
70s Big LP
Train once every 48 hours with 72 hours after every 3rd workout.
All sets are working sets.
AMRAP = As many reps as possible with good form (1 rep short of failure)
Day 1
Press, military
Squat, back
Chin-up, wgtd
Chin-up, BW
3x5
3x5
3x5
AMRAP
Biceps
Row Types
Order of Preference
Barbell/Pendlay
Yates
Dumbbell
T-bar
Cable
Day 3
Press, bench
Deadlift
Row
3x5
1x5
see chart below
Triceps
Set/Rep Scheme
3x5, drop set optional
3x8
3x10
3x10
3x10
Page 3 - GS,70sBig
Day 5
Dips, wgtd
Squat, front
Pull-up, wgtd
Pull-up, BW
RDL
Biceps
3x5
3x5
3x5
AMRAP
3x5
Thursday - Squats
Squats
6-8 sets of 5s or 3s
Lunges
2-3 sets of 15-20
Friday - Off
Saturday - Back Work
Cable row 6 sets of 10
Ab wheel 4-5 sets of max reps
Arm work 3-4 sets
Sunday - Misc.
Chins
Chins - more ladders
Abs
More Abs
Page 4 - PC-SLL
Page 5 - PC-SLL