88 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
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.
Anonymous
Non-binary5 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
It's okay. Kind of boring. It's okay as progressive but not big lifts.
Darietto75
Man, 505 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Nice easy LP program. It does its work. Great for beginners and intermediates who want a break from more structured programming.
Chris C.
Man, 385 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
About 6 weeks in. Fairly consistent with the program. Good progress. Safe and steady progressions. Volume and intensity is low in the early weeks. Good program so far.
Anoobidc
Man, 378 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
The program really surprised me. At the beginning there was no noticeable increase in strength or muscles. But towards the end of the program i found myself much, much, stronger. I could lift with ease 20% more compared to what i could lift before starting the program. notes : I am relatively new to the gym (almost 2 years of regular training) and i manage to go no more than 3 times a week.
andrew miller
Man, 313 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Used this LP to come back after a long lay off and I saw some rapid gains and beyond my previous best! Have used starting strength in the past but my upper body was always a weaker point and never such as much progress, I can't recommend this split enough