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Phrak's Greyskull LP

3,737 athletes joined

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

4.19
(72 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

PROGRAM OVERVIEW

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes
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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(72 ratings)
Only ratings with written feedback are displayed here.
4.19 / 5
Sebastian F.Man
a month ago
5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Solid Program. Linear Progress. Ramping up fast.
Matt HerbergAge 38, Man
a month ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Would like more abs, maybe throw in optional accessory lifts like a choose your own muscle group that needs catching up.