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Phrak's Greyskull LP

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Written by r/Fitness
verified coach
Published on Oct 18, 2023
4,507 athletes joined

Beginner linear progression program with a good balance of push and pull movements.

4.18
(90 ratings)

PROGRAM DESCRIPTION

Phrak's Greyskull Linear Progression Program (GSLP) is a popular beginner lifting program on Reddit and across the internet. It has an excellent balance of push and pull movements to help you develop a balanced physique.

The program is 3X a week, with 2 alternating days of whole body training. Weights increase every workout on the compound movements–squat, bench, deadlift, rows, and chin-ups–with a mix of bodybuilding isolation exercises at the end of the workouts.

Rules for GSLP:

  • Make sure to warm-up before entering into your working sets

  • Last set is for As Many Reps As Possible (AMRAP) with good form

  • Progress with 2.5 lbs for upper body lifts and 5 lbs for lower body lifts (automatically in the app)

  • If final AMRAP set hits more than 10 reps, consider doubling the weight increase

  • If you cannot do weighted chin-ups, use assisted pull-up machines or negative chin-ups until you can do bodyweight chin-ups, then slowly add weight

  • If you fail to get 5 reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10% and increase again.

  • The program can be run for as long as it is effetive, but at least 6 weeks is recommended

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PROGRAM OVERVIEW

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes
Muscle Engagement
Front
Back
MuscleSets
Upper Back
15.6%
Triceps
12.2%
Quadriceps
10%
Lats
10%
Abs
8.9%
Glutes
7.8%
Biceps
6.7%
Front Delts
6.7%
Chest
5.6%
Hamstrings
5.6%
Middle Delts
5.6%
Adductors
2.2%
Lower Back
2.2%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
-
-
2
Barbell Row
2
1
5 reps
5+ reps
-
-
3
Squat (Barbell)
2
1
5 reps
5+ reps
-
-
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
-
-
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Barbell Row
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
3
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Tricep Extension (Cable)
2
1
12 reps
12+ reps
-
-
5
Ab Wheel
2
1
12 reps
12+ reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
+2.5lbs
+2.5lbs
2
Chin-Up (Weighted)
2
1
5 reps
5+ reps
-
-
3
Deadlift (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
4
Bicep Curl (Dumbbell)
2
1
12 reps
12+ reps
-
-
5
Shrug (Dumbbell)
2
1
12 reps
12+ reps
-
-
WHAT PEOPLE ARE SAYING(90 ratings)
Only ratings with written feedback are displayed here.
4.18 / 5
Leticia SoláAge 31, Woman
2 days ago
7 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
changed or removed accessory exercises and used variants of main exercises
Boostcamp UserAge 35, Man
12 days ago
8 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Beautiful routine for a beginner like me. Very little thought required. Wonderful strength gains. I was smashing my 1RMs by the end of the program. The deloading protocol works excellently as well. Had to deload OHP once and saw my strength had shot up when I got back to my plateau. I dropped some of the accessories and swapped ohp over to dumbbells for a bit to accommodate joint pain. Even on a cut, a beginner will absolutely see strength gains. Highly recommended for beginners. I’ll probably do another run through greyskull until I hit my bulk phase.
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4.8 Stars with 10, 000+ Ratings