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Greyskull w back and cool accessories

by Atharva S
8 athletes joined

Program Description

greyskull lp but with other accessories Increase upper body lifts by 2.5 lbs Increase lower body lifts by 5lbs Increase by double if 10+ reps on last set

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2024 11:16
  • Last Edited
    Jun 18, 2025 11:41

Summary

Unlock your strength with the "Greyskull w back and cool accessories" program, a 12-week journey designed for dedicated lifters. Train three days a week with a focus on compound movements like the Barbell Overhead Press, Squat, and Pull-Up, complemented by accessory exercises to enhance your back and core strength. This program combines effective workouts to build muscle and improve your overall fitness, all from the comfort of your garage gym. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Lats
11.8%
Abs
9.9%
Quadriceps
9.9%
Front Delts
7.9%
Glutes
7.9%
Triceps
7.9%
Middle Delts
6.6%
Calves
6.6%
Chest
6.6%
Hamstrings
5.8%
Adductors
3.5%
Biceps
2.6%
Forearms
0.9%
Lower Back
0.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
1
15 reps
-
5
Suitcase Carry
1
1 mins
-
6
Pallof Press
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
3
Barbell Row
3 Sets
5 Reps
-
4
Abs Crunch (Weighted)
1 Set
15 Reps
-
5
Suitcase Carry
1 Set
1 mins
-
6
Pallof Press
1 Set
12 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Barbell)
1 Set
5 Reps
-
3
Pull-Up (Weighted)
3 Sets
5 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
3
Barbell Row
3 Sets
5 Reps
-
4
Abs Crunch (Weighted)
1 Set
15 Reps
-
5
Suitcase Carry
1 Set
1 mins
-
6
Pallof Press
1 Set
12 Reps
-