Program Description
**My Greyskull LP** is an 8-week strength training program that is very close to Phrak's Greyskull LP. I changed the accessories a little. Add 2.5 to 5 pounds to upper body lifts every workout and 5 to 10 pounds to lower body every workout. Once you are hitting 10 reps on the chin up max set, start adding weight. You can start this as a beginner, but it is better to do Starting Strength 12 week novice program first.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedMar 07, 2026 06:47
- Last EditedMar 07, 2026 07:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Upper Back
12%
Lats
12%
Abs
10%
Front Delts
8%
Biceps
8%
Quadriceps
8%
Glutes
8%
Hamstrings
8%
Chest
4%
Middle Delts
4%
Adductors
2%
Lower Back
2%
Forearms
2%
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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
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
5+ reps
RPE 10
5
Squat (Low Bar)
2
5 reps
RPE 8.5
6
Squat (Low Bar)
1
5+ reps
RPE 9.5
7
Lying Overhead Tricep Extension
2
12 reps
RPE 8.5
8
Lying Overhead Tricep Extension
1
12+ reps
RPE 10
9
Ab Wheel
2
12 reps
RPE 8
10
Ab Wheel
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8.5
2
Overhead Press (Barbell)
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
2
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
5+ reps
RPE 10
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6
Deadlift (Barbell)
1
5+ reps
RPE 9
7
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
8
Bicep Curl (Barbell)
1
12+ reps
RPE 10
9
Shrug (Barbell)
2
12 reps
RPE 8.5
10
Shrug (Barbell)
1
12+ reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
5 Reps
@8.5
2
Bench Press (Barbell)1 Set
5+ Reps
@10
3
Bent Over Row (Barbell)2 Sets
5 Reps
@8.5
4
Bent Over Row (Barbell)1 Set
5+ Reps
@10
5
Squat (Low Bar)2 Sets
5 Reps
@8.5
6
Squat (Low Bar)1 Set
5+ Reps
@9.5
7
Lying Overhead Tricep Extension2 Sets
12 Reps
@8.5
8
Lying Overhead Tricep Extension1 Set
12+ Reps
@10
9
Ab Wheel2 Sets
12 Reps
@8
10
Ab Wheel1 Set
12+ Reps
@10
Day 2
1
Overhead Press (Barbell)2 Sets
5 Reps
@8.5
2
Overhead Press (Barbell)1 Set
5+ Reps
@10
3
Chin-Up (Bodyweight)2 Sets
5 Reps
@8.5
4
Chin-Up (Bodyweight)1 Set
5+ Reps
@10
5
Deadlift (Barbell)2 Sets
5 Reps
@8.5
6
Deadlift (Barbell)1 Set
5+ Reps
@9
7
Bicep Curl (Barbell)2 Sets
12 Reps
@8.5
8
Bicep Curl (Barbell)1 Set
12+ Reps
@10
9
Shrug (Barbell)2 Sets
12 Reps
@8.5
10
Shrug (Barbell)1 Set
12+ Reps
@10
Day 3
1
Bench Press (Barbell)2 Sets
5 Reps
@8.5
2
Bench Press (Barbell)1 Set
5+ Reps
@10
3
Bent Over Row (Barbell)2 Sets
5 Reps
@8.5
4
Bent Over Row (Barbell)1 Set
5+ Reps
@10
5
Squat (Low Bar)2 Sets
5 Reps
@8.5
6
Squat (Low Bar)1 Set
5+ Reps
@9.5
7
Lying Overhead Tricep Extension2 Sets
12 Reps
@8.5
8
Lying Overhead Tricep Extension1 Set
12+ Reps
@10
9
Ab Wheel2 Sets
12 Reps
@8
10
Ab Wheel1 Set
12+ Reps
@10