Phrak's Greyskull LP

(137 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
Coachr/Fitness
LevelBeginner, Novice
GoalPowerbuilding
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
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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+
Week 2
Day 1
ExerciseSetsReps
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 2
ExerciseSetsReps
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 3
ExerciseSetsReps
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+
Week 3
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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+
Week 4
Day 1
ExerciseSetsReps
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 2
ExerciseSetsReps
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 3
ExerciseSetsReps
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+
Week 5
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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+
Week 6
Day 1
ExerciseSetsReps
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 2
ExerciseSetsReps
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 3
ExerciseSetsReps
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+
Week 7
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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+
Week 8
Day 1
ExerciseSetsReps
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 2
ExerciseSetsReps
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 3
ExerciseSetsReps
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+
What People Are Saying
3.9/ 5