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Convict "Greyskull" Conditioning
Bulking
Intermediate
Barbell
Plan Details
The Convict "Greyskull" Conditioning routine by AriesWarSpirit is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
*Last set is AS MANY REPS AS POSSIBLE (AMRAP). *Progress with 2.5 lbs for UPPER BODY and 5 lbs for LOWER BODY. *If final AMRAP set hits 10+ reps, double weight increase. *If you fail to make 5 reps in AMRAP, deload by 10% (lbs x .9 = round down)
Routine detail
Day 1
[A] Upper
Est. 60 min
10 exercises
Handstand
3 Sets
Front Lever Progression
3 Sets
Barbell Military Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Pull Up Progression
3 Sets x 10 Reps
Dip Progression
3 Sets x 10 Reps
Row Progression
3 Sets x 10 Reps
Diamond Push Ups
3 Sets x 10 Reps
Leg Tuck from Pull Up Bar
3 Sets x 10 Reps
Explosive Push Ups
3 Sets x 10 Reps
Day 2
[B] Upper
Est. 57 min
10 exercises
Handstand
3 Sets
Front Lever Progression
3 Sets
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Pull Up Progression
3 Sets x 10 Reps
Dip Progression
3 Sets x 10 Reps
Row Progression
3 Sets x 10 Reps
Diamond Push Ups
3 Sets x 10 Reps
Leg Tuck from Pull Up Bar
3 Sets x 10 Reps
Explosive Push Ups
3 Sets x 10 Reps
Day 3
[A] Upper
Est. 60 min
10 exercises
Handstand
3 Sets
Front Lever Progression
3 Sets
Barbell Military Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Pull Up Progression
3 Sets x 10 Reps
Dip Progression
3 Sets x 10 Reps
Row Progression
3 Sets x 10 Reps
Diamond Push Ups
3 Sets x 10 Reps
Leg Tuck from Pull Up Bar
3 Sets x 10 Reps
Explosive Push Ups
3 Sets x 10 Reps
Day 4
[C] Upper
Est. 60 min
10 exercises
Handstand
3 Sets
Front Lever Progression
3 Sets
Barbell Bench Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Pull Up Progression
3 Sets x 10 Reps
Dip Progression
3 Sets x 10 Reps
Row Progression
3 Sets x 10 Reps
Diamond Push Ups
3 Sets x 10 Reps
Leg Tuck from Pull Up Bar
3 Sets x 10 Reps
Explosive Push Ups
3 Sets x 10 Reps
Day 5
[D] Upper
Est. 58 min
10 exercises
Handstand
3 Sets
Front Lever Progression
3 Sets
Barbell Military Press
3 Sets x 10 Reps
Barbell Deadlift
1 Set x 5 Reps
Pull Up Progression
3 Sets x 10 Reps
Dip Progression
3 Sets x 10 Reps
Row Progression
3 Sets x 10 Reps
Diamond Push Ups
3 Sets x 10 Reps
Leg Tuck from Pull Up Bar
3 Sets x 10 Reps
Explosive Push Ups
3 Sets x 10 Reps
Day 6
[C] Upper
Est. 60 min
10 exercises
Handstand
3 Sets
Front Lever Progression
3 Sets
Barbell Bench Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Pull Up Progression
3 Sets x 10 Reps
Dip Progression
3 Sets x 10 Reps
Row Progression
3 Sets x 10 Reps
Diamond Push Ups
3 Sets x 10 Reps
Leg Tuck from Pull Up Bar
3 Sets x 10 Reps
Explosive Push Ups
3 Sets x 10 Reps
Day 10
Lower
Est. 69 min
11 exercises
Running
1 Set
Broad Jump 20ft
1 Set x 6 Reps
Squat Progression
2 Sets x 5 Reps
Bulgarian Split Squats
2 Sets x 15 Reps
Switching Lunges
1 Set
Box Jumps
1 Set x 15 Reps
Box Step Ups
2 Sets x 15 Reps
Calf Raise + Hold
2 Sets x 20 Reps
Jumping Jack's
1 Set
Crab Walks 20ft
1 Set x 6 Reps
Wall Sit
1 Set
Day 11
5 minute Core (30 sec Sets)
Est. 20 min
10 exercises
Flutter Kicks (weighted)
1 Set x 10 Reps
Russian Twist (weighted)
1 Set x 10 Reps
Laying Leg Raises (weighted)
1 Set x 10 Reps
Sit Ups (weighted)
1 Set x 10 Reps
Jumping Jack's
1 Set
High Knee Taps
1 Set x 10 Reps
Plank Side to Side
1 Set x 10 Reps
Side Plank Hip Raises
2 Sets x 10 Reps
Mountain Climber
1 Set x 10 Reps
Bicycles
1 Set x 10 Reps
