Phrak's Greyskull LP
Beginner linear progression program with a good balance of push and pull movements.
Overview
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
Who it's for
Reviews
Great program however, deadlifts should be on Wednesdays only and only one set of 5+.
Good program, built up good strength foundation that I def run it again another time.
Simple, easy, and works
After taking a break from the gym, I decided to use this program to ease back into things, and honestly, the simplicity of it along with making an effort to be in a caloric surplus has given far better results than I imagine after a lay off.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 2 | Barbell Row | 2 | 5 reps |
| 1 | 5+ reps | ||
| 3 | Squat (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 4 | Tricep Extension (Cable) | 2 | 12 reps |
| 1 | 12+ reps | ||
| 5 | Ab Wheel | 2 | 12 reps |
| 1 | 12+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 2 | Chin-Up (Weighted) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 3 | Deadlift (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 4 | Bicep Curl (Dumbbell) | 2 | 12 reps |
| 1 | 12+ reps | ||
| 5 | Shrug (Dumbbell) | 2 | 12 reps |
| 1 | 12+ reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5 reps | +2.5 lbs |
| 1 | 5+ reps | +2.5 lbs | ||
| 2 | Barbell Row | 2 | 5 reps | +2.5 lbs |
| 1 | 5+ reps | +2.5 lbs | ||
| 3 | Squat (Barbell) | 2 | 5 reps | +5 lbs |
| 1 | 5+ reps | +5 lbs | ||
| 4 | Tricep Extension (Cable) | 2 | 12 reps | — |
| 1 | 12+ reps | — | ||
| 5 | Ab Wheel | 2 | 12 reps | — |
| 1 | 12+ reps | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Phrak's Greyskull LP is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 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. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 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. As you get familiar with the program, sessions tend to move faster.
Phrak's Greyskull LP is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Phrak's Greyskull LP is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
