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Phrak's Greyskull LP
3,139 athletes joined
Beginner linear progression program with a good balance of push and pull movements.
4.24
(261 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
down_app
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(261 ratings)
Only ratings with written feedback are displayed here.
4.24/ 5
Boostcamp UserAge 35, Man
3 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program really enjoyed it!
Jared W.Age 34, Man
a month ago
5 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Had great progress regaining strength and some muscle after being out of the gym for 10ish years. With the weights getting heavier and more warm up sets, the time in the gym is getting too long for me. Will continue as long as possible, then likely switch to a 4 day upper/lower.