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Phrak's Greyskull LP

4.34 (37 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.

Read the Phrak's program guide below.

Program Overview
Coachr/Fitness
LevelBeginner, Novice
EquipmentFull Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length8 weeks
Start the program
on Boostcamp for free
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Week 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
-
1
5+
-
Barbell Row2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Day 2
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
-
1
5+
-
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Day 3
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Week 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Week 3
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Day 2
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Day 3
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Week 4
Watch video
Day 1
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Week 5
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Day 2
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Day 3
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Week 6
Watch video
Day 1
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Week 7
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Day 2
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Day 3
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Week 8
Watch video
Day 1
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Barbell Row2
5
+2.5lbs
1
5+
+2.5lbs
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Tricep Extension (Cable)2
12
-
1
12+
-
Ab Wheel2
12
-
1
12+
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)2
5
+2.5lbs
1
5+
+2.5lbs
Chin-Up (Weighted)2
5
-
1
5+
-
Deadlift (Barbell)2
5
+5lbs
1
5+
+5lbs
Bicep Curl (Dumbbell)2
12
-
1
12+
-
Shrug (Dumbbell)2
12
-
1
12+
-
What People Are Saying
4.3/5
See all
T R.Man, 26
4 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
This was a great workout program for someone getting started in weight lifting
a day ago
AleismMan, 17
4 weeks complete
More than expected strength gains
Less than expected muscle gains
None modifications
This program is really good so far. I'm only 3 weeks in, however I've managed to add 20kg to my squat and bring my deadlift up 30kg. My bench has stayed the same at 55kg, and that was a bit underwhelming however that could be due to my gym not having microplates. So far, I'm gaining lots of strength overall and am able to be more athletic in general. Once I have finished the program for the first 6 weeks, I plan to add more volume and maybe some additional accessory work to help grow my muscles more. I recommend this program to anyone who is limited for time and doesn't want to devote their entire life to the gym and still make strength gains.
2 days ago
AnonymousMan, 30
8 weeks complete
13 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Had to add accessory work but love the LP plus the built in deload if stalling. Wish there was some way to alter some of the lifts
6 days ago
TechneMan, 39
4 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
None modifications
^^
6 days ago
Chris M.Man, 33
4 weeks complete
As expected strength gains
Less than expected muscle gains
None modifications
I started with this training after a very long break. Really effective to get back quickly to shape. I’ll definitely continue for few more months. No significant muscle gains because I’m cutting anyway.
9 days ago
Erick K.Man, 15
4 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
It is very self paced and you can make a lot of gains from just the three days, rather than have to train 6 days a week. If I don't get the reps I want on my amrap I can repeat the weight the next week.
a month ago
WootyMan, 31
4 weeks complete
10 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Really enjoyed this program. I will probably keep going with it for a while. Easy to follow progression. The mix of movements is very manageable for an every other day routine while still hitting all the big lifts. Highly recommend!
a month ago
Grier M.Man, 33
4 weeks complete
2 years of prior experience
As expected strength gains
Marginal modifications
With good intensity 10 pounds every other week
a month ago
Not_GenWoman, 14
4 weeks complete
As expected strength gains
None modifications
This was my first program I keep getting stronger every week and I’m still running it!!
2 months ago
AlessandroMan, 16
4 weeks complete
More than expected strength gains
As expected muscle gains
Marginal modifications
Very good program for complete beginners like me who want to build some strength, while also leaving the "super skinny guy" side.
2 months ago

Phrak's Greyskull LP Program Guide

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