Program Description
**Phrak’s Greyskull LP** is an 8-week strength training program designed to build muscle and increase overall strength through a structured, progressive approach. With 24 training sessions, you'll focus on key compound lifts like the bench press, squat, and deadlift, complemented by accessory movements to enhance muscle development. Each workout is crafted to push your limits, ensuring consistent gains while keeping your training engaging and effective. Get ready to elevate your lifting game.
Program Overview
- LevelBeginner, Novice
- GoalPowerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedAug 16, 2025 12:05
- Last EditedAug 16, 2025 03:24
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
AMRAP
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
AMRAP
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
AMRAP
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
AMRAP
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
5 reps
-
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
-
RPE 10
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
-
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
5 Reps
5 Reps
-
@10
2
Bent Over Row (Barbell)2 Sets
1 Set
5 Reps
5 Reps
-
@10
3
Squat (Barbell)2 Sets
1 Set
5 Reps
5 Reps
-
@10
4
Bicep Curl (EZ Bar)1 Set
1 Set
10 Reps
10 Reps
-
@10
5
Lateral Raise (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
-
@10
Day 2
1
Overhead Press (Barbell)2 Sets
1 Set
5 Reps
5 Reps
-
@10
2
Chin-Up (Weighted)2 Sets
1 Set
5 Reps
5 Reps
-
@10
3
Deadlift (Barbell)1 Set
AMRAP
@10
4
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
10 Reps
10 Reps
-
@10
5
Decline Crunch (Weighted)1 Set
1 Set
10 Reps
10 Reps
-
@10
Day 3
1
Bench Press (Barbell)2 Sets
1 Set
5 Reps
5 Reps
-
@10
2
Bent Over Row (Barbell)2 Sets
1 Set
5 Reps
5 Reps
-
@10
3
Squat (Barbell)2 Sets
1 Set
5 Reps
5 Reps
-
@10
4
Bicep Curl (EZ Bar)1 Set
1 Set
10 Reps
10 Reps
-
@10
5
Lateral Raise (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
-
@10