Grok 5/3/1 + LISS
Unlock your strength and endurance in just 12 weeks—transform your lifts and crush your cardio with Grok 5/3/1 + LISS!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | 70% |
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 90% | ||
| 2 | Bench Press (Paused) | 1 | 3 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 4 | High-Cable Lateral Raise | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 6 | Plank | 2 | 0.5 min | — |
| 7 | Treadmill | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps | 70% |
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 90% | ||
| 2 | Squat (Paused) | 1 | 3 reps | @8 |
| 3 | Lying Leg Curl | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 4 | Leg Extension | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 5 | Wood Chop | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 6 | Treadmill | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 3 reps | 70% |
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 90% | ||
| 2 | Lat Pulldown | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 3 | Seated Row (Cable) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 4 | 1-Arm 45° Cable Rear Delt Flye | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 5 | EZ-Bar Cable Curl | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 6 | Pallof Press | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 7 | Treadmill | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 3 reps | 70% |
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 90% | ||
| 2 | Leg Press | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 3 | Seated Leg Curl | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 4 | Hip Abductor (Machine) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 5 | Calf Raise (Leg Press) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 6 | Hanging Leg Raise | 1 | 10–20 reps | @9 |
| 1 | 10–20 reps | @10 | ||
| 7 | Treadmill | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | 70% |
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 85% | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 3 | Shoulder Press (Machine) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 4 | Chest Fly (Dumbbell) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 5 | Bayesian Cable Curl | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Cable Triceps Kickback | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 7 | Plank | 2 | 0.5 min | — |
| 8 | Treadmill | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps | 70% |
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 85% | ||
| 2 | Leg Press | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 3 | Lying Leg Curl | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 4 | Leg Extension | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 5 | Calf Raise (Leg Press) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 6 | Wood Chop | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 7 | Treadmill | 1 | 30 min | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Grok 5/3/1 + LISS is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Grok 5/3/1 + LISS is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Grok 5/3/1 + LISS is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
