Phrak's Greyskull LP

Free4.33 (58 reviews)
Beginner linear progression program with a good balance of push and pull movements.
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
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Novice
Full Gym
45 minutes
3 days
8 weeks
What People Are Saying
Anonymous
5 weeks complete
No modifications
13 hours ago
nilah J. Woman, 33
2 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Cant do Chin ups still
2 days ago
nick H. Man, 32
2 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Great easy to follow program, made some minor adjustments. Excellent for those with limited time/days to train. Nice forever program that you can customize.
2 days ago
Andrew N. Man, 31
2 weeks complete
No modifications
8 days ago
Gustav C. Man, 34
2 weeks complete
10 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
Jjsjsjs
12 days ago
Casey B. Man, 33
2 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
The suggested isolation exercises are a nice touch.
13 days ago
Varun C. Man, 25
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
13 days ago
Andrew L. Man, 37
2 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
13 days ago
Y M. Man, 27
3 weeks complete
No modifications
15 days ago
Cassiano D. Man, 41
3 weeks complete
No modifications
16 days ago
Mon
1. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
2. Barbell Row
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
3. Squat (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
4. Tricep Extension (Cable)
Click ••• for alternate exercises
Alternative Exercise 1: Skull Crusher
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 or more reps
-
5. Ab Wheel
Click ••• for alternate exercises
Alternative Exercise 1: Abs Crunch (Weighted)
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 or more reps
-
Wed
1. Overhead Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
2. Chin-Up (Weighted)
If chin-ups are too hard, use assisted or negative chin-ups
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
3. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
4. Bicep Curl (Dumbbell)
Click ••• for alternate exercises
Alternative Exercise 1: Bicep Curl (Barbell)
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 or more reps
-
5. Shrug (Dumbbell)
Click ••• for alternate exercises
Alternative Exercise 1: Shrug (Barbell)
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 or more reps
-
Fri
1. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
Last Session + 2.5 lbs
2
5 reps
Last Session + 2.5 lbs
3
5 or more reps
Last Session + 2.5 lbs
2. Barbell Row
SetsTargetIntensity
1
5 reps
Last Session + 2.5 lbs
2
5 reps
Last Session + 2.5 lbs
3
5 or more reps
Last Session + 2.5 lbs
3. Squat (Barbell)
SetsTargetIntensity
1
5 reps
Last Session + 5 lbs
2
5 reps
Last Session + 5 lbs
3
5 or more reps
Last Session + 5 lbs
4. Tricep Extension (Cable)
Click ••• for alternate exercises
Alternative Exercise 1: Skull Crusher
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 or more reps
-
5. Ab Wheel
Click ••• for alternate exercises
Alternative Exercise 1: Abs Crunch (Weighted)
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 or more reps
-