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!

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Bench Press (Paused)

Incline Bench Press (Dumbbell)

High-Cable Lateral Raise

Overhead Tricep Extension (Cable)

Plank

Treadmill

Upper (Push Focus)

Squat (Barbell)

Squat (Paused)

Lying Leg Curl

Leg Extension

Wood Chop

Lower (Squat Focus)

Barbell Row

Lat Pulldown

Seated Row (Cable)

1-Arm 45° Cable Rear Delt Flye

EZ-Bar Cable Curl

Pallof Press

Upper (Pull Focus)

Sumo Deadlift (Barbell)

Leg Press

Seated Leg Curl

Hip Abductor (Machine)

Calf Raise (Leg Press)

Hanging Leg Raise

Lower (Deadlift Focus)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Bayesian Cable Curl

Cable Triceps Kickback

Upper (Push/Pull Mix)

Lower (Squat + Leg Accessory)

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