Phrak's Greyskull LP

by Manav S.
12 athletes joined
5.0
(1 rating)

Program Description

This is the correct Greyskull LP pharaks edition you can change any exercise other then the coumpond exercises as long as they target your required muscle group RULES * Last set is As Many Reps As Possible (AMRAP) * Progress with 2.5lbs for upper body, 5lbs for lower body * If final AMRAP set hits 10+ reps, double weight increase * Any barbell row variant will do I am partial to Yates Rows * Feel free to use Power Cleans to warmup for Deadlifts * Chinups are palms facing you, approximately shoulder width grip begin unweighted, adding weight in 2.5lbs increments * If you cannot do 3x5 chinups, do negatives until you can * If you fail to make 5 reps in the FINAL SET, deload by 10%

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2025 07:48
  • Last Edited
    Jun 23, 2025 09:45

Summary

Unlock your strength potential with Phrak's Greyskull LP, a comprehensive 12-week program designed for dedicated lifters. Train three days a week with a focus on compound movements like the Bench Press, Squat, and Deadlift, ensuring balanced development across all major muscle groups. Each session is structured to progressively challenge you, pushing your limits while building muscle and strength. Ideal for those ready to elevate their training, this program combines intensity and efficiency for maximum results. Get ready to transform your physique and unleash your inner athlete!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
-
-
2
Barbell Row
2 Sets
1 Set
5 Reps
-
-
3
Squat (Barbell)
2 Sets
1 Set
5 Reps
-
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Ab Wheel
3 Sets
-
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
-
-
2
Chin-Up (Weighted)
2 Sets
1 Set
5 Reps
-
-
3
Deadlift (Barbell)
1 Set
5 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Shrug (Barbell)
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
-
@10
2
Barbell Row
2 Sets
1 Set
5 Reps
-
@10
3
Squat (Barbell)
2 Sets
1 Set
5 Reps
-
@10
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
-
@10
5
Ab Wheel
3 Sets
-