Phrak's Greyskull LP
Beginner linear progression program with a good balance of push and pull movements.
A place for the pursuit of physical fitness goals.
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
Fix the deadlift scheme. I believe I t’s supposed to be single topset amrap, not 3 topset w the last as amrap. And why can’t it remember changes from one week scheme to another even when I tell it to remember.
This program is great. I need to work on specific strength on my knees but the "accessory" structure allows me to still do the main lifts and the swap to whatever accessory I need.
Nice to restart gym again after a (long) pause
As a newer lifter (and one new to proper strength programming), this has been amazing for keeping me on track and making good strength gains. Sometimes the base volume can feel a little on the lower end, but that subsides as you advance.
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
How Phrak's Greyskull LP works
Phrak's Greyskull LP is a medium-length, 8-week, 3-day-per-week strength program written for beginner lifters. Each session takes around 45 minutes to complete. It was created by r/Fitness and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 8-week block with the same training-day structure throughout. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Phrak's Greyskull LP is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. Over 5,429 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
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.
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