Program Description
Greyskull Phraks version with conditioning and pushup/chinup progression over the week. I add accessories each day, depending on what I need to work on. Usually 6-8 sets of biceps/triceps throughout the week. Also, I have been working on traps so I add some kelso shrugs or snatch grip high pulls.
Program Overview
- LevelBeginner, Novice
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedOct 27, 2024 07:52
- Last EditedAug 27, 2025 05:09
Summary
Elevate your strength and conditioning with the Greyskull Phraks Edition, a comprehensive 6-week program designed for dedicated lifters. With six training days each week, you'll engage in a variety of barbell exercises, including overhead presses, squats, and deadlifts, strategically structured to maximize muscle growth and endurance. This program not only targets major muscle groups but also incorporates functional movements to enhance your overall fitness. Get ready to push your limits and achieve your strength goals in just six weeks!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Lats
13.5%
Quadriceps
11.3%
Glutes
9%
Front Delts
9%
Triceps
9%
Middle Delts
7.5%
Chest
7.5%
Hamstrings
6.7%
Biceps
4.5%
Adductors
4%
Abs
3.8%
Lower Back
0.7%
