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PGSLP Modified

by Tom Sas

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

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 16, 2025 03:20
  • Last Edited
    Aug 16, 2025 07:05
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Deadlift (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
Deadlift (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
Deadlift (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
Deadlift (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)
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
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 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)
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
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 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)
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
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 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)
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
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
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
Deadlift (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
Deadlift (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
Deadlift (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
Deadlift (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 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
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)
2 Sets
1 Set
5 Reps
5 Reps
-
@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