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 EditedJun 18, 2025 08:09

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!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)2 Sets
5 Reps
@9
2
Overhead Press (Barbell)1 Set
AMRAP
@9
3
Bent Over Row (Barbell)2 Sets
5 Reps
@8
4
Bent Over Row (Barbell)1 Set
AMRAP
@9
5
Squat (Barbell)2 Sets
5 Reps
@8
6
Squat (Barbell)1 Set
AMRAP
@9
Day 2
1
Fasted Walking1 Set
30-60 mins
@5
2
Pushup And Chinup Frequency Method5 Sets
4-20 Reps
@7
Day 3
1
Bench Press (Barbell)2 Sets
5 Reps
@8
2
Bench Press (Barbell)1 Set
AMRAP
@9
3
Chin-Up (Weighted)2 Sets
5 Reps
@8
4
Chin-Up (Weighted)1 Set
AMRAP
@9
5
Deadlift (Barbell)1 Set
5 Reps
@8
Day 4
1
Fasted Walking1 Set
30-60 mins
@5
2
Pushup And Chinup Frequency Method5 Sets
4-20 Reps
@8
Day 5
1
Overhead Press (Barbell)2 Sets
5 Reps
@9
2
Overhead Press (Barbell)1 Set
AMRAP
@9
3
Bent Over Row (Barbell)2 Sets
5 Reps
@8
4
Bent Over Row (Barbell)1 Set
AMRAP
@9
5
Squat (Barbell)2 Sets
5 Reps
@8
6
Squat (Barbell)1 Set
AMRAP
@9
Day 6
1
Fasted Walking1 Set
30-60 mins
@5
2
Pushup And Chinup Frequency Method5 Sets
4-20 Reps
@8