Phrak's Greyskull LP

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!

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%

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Barbell Row

Squat (Barbell)

Tricep Extension (Cable)

Ab Wheel

Deadlift (Barbell)

Overhead Press (Barbell)

Chin-Up (Weighted)

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

Shrug (Barbell)

1 reviews for Phrak's Greyskull LP