92 reviews for Phrak's Greyskull LP
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
Mat Andrews
Man, 323 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
A great program to help me get back into the swing of things after taking off ~5 years from training. Currently on week 4 (plan to complete 6 weeks). Couldn't be happier with this simple program
christopher R.
Man, 303 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I started this program after tearing a pec and taking 6 weeks off completely and now starting back with very light weight to slowly get back to where I was without a reinjury. It's a great newbie program and reintroduction to lifting
Winston J.
Man, 284 years of prior experience
More than expected strength gains
Less than expected muscle gains
Saw that Phraks Greyskull LP was on boostcamp and had to pay homage to this program. This was the first structured program I ever ran and the linear progression model got me strong. It built a solid base of muscle using the big 3. Even though I’m not solely pursuing strength training anymore, I have to tip my hat to this program because I had a lot of gains, tough workouts and most importantly good times running this. Make sure to start thinking about accessory/limb work if you do have the intention of pursuing bodybuilding/hypertrophy after this program. Also, make sure to do your ladders and conditioning. You’ll be a beast. Thank you Johnny Pain & thank you Phrak
Leticia Solá
Woman, 317 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
changed or removed accessory exercises and used variants of main exercises
Man, 35
8 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Beautiful routine for a beginner like me. Very little thought required. Wonderful strength gains. I was smashing my 1RMs by the end of the program. The deloading protocol works excellently as well. Had to deload OHP once and saw my strength had shot up when I got back to my plateau. I dropped some of the accessories and swapped ohp over to dumbbells for a bit to accommodate joint pain. Even on a cut, a beginner will absolutely see strength gains. Highly recommended for beginners. I’ll probably do another run through greyskull until I hit my bulk phase.
Alexandre Guedes
Man, 198 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Really nice will be running untill I can't do LP probably (I changed deadlifts to rdls)
Dylan Rose
Man, 343 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good variety of excersizes over strong lifts
Joe H.
Man, 253 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Taken 6 months out, using this to get back into gym, simple progression without silly volume is great for getting back into it 👍 minor changes based on the fact I hate shrugs:)
JJ
Man, 553 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Stop trying to upsell on every part of the UX, it’s terrible.
Jamie G.
Man, 465 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Love this program! Feels damn good. The only thing I changed is I added calf raises to workout A, and lateral raises to workout B. I also switched out the ab roll to hanging leg raises. Also I didn’t realize the original program has lower body as squat/deadlift/squat, so I changed to that during week six. Same with deadlift is suppose to be 1x5+, not 3x5, changed week six. I wished the Bootscamp app would have stuck to the original program or make an improvement to the app to allow the program to work on alternating days without making the adjustments myself. I’d suggest checking what the original program looks like online, and adjust here in the app as necessary. When I finish the program in a few weeks I’ll post week 1 vs week 8 results. I highly recommend this program.