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Jayskull LP - If Greyskull had an accelerator pedal for the upper body
Bulking
Beginner
Barbell
Plan Details
The Jayskull LP - If Greyskull had an accelerator pedal for the upper body routine by jaybroni is a 31 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
WELCOME Welcome to Jayskull Linear Progression. This program is inspired by Greyskull LP. Advanced lifters can use it to return to form quickly after six months off. New lifters can use it to progress at normal or maximum speed. FREQUENCY Normal speed gains = 3 workouts per week. Max speed gains = 4 workouts per week. FLEXIBILITY On any given week, you can add or skip the fourth workout. It's entirely optional, no pressure. MUSCLE GROUPS At 3 days/week it's balanced. The 4th, bonus workout can be mixed in if you wish to further emphasize the upper body. VERSATILITY If you feel energetic on a Saturday and have time, you can mix it in. I designed it to be lighter, so when you opt for it, it won't set back your recovery for Monday's compound lifts. If you feel fatigued or have plans, skip the Saturday workout. You'll feel mentally and physically happier all weekend. No pressure. The 3 main workout days stand on their own, they don't require the 4th to be balanced. EQUIPMENT If you lack equipment you can substitute on exercise for another. Just make sure the two target the same muscle group (chest:chest). If you are at home and don't have cables, you can substitute: - Facepulls <> One arm dumbbell row - Cable standing up straight crossovers <> Incline dumbbell bench press GENERAL TIP FOR SUCCESS - To maximize gains, eat well, sleep well and avoid stressful people, projects and situations. You'll feel better, get stronger faster, and the weight will feel lighter. SPECIFIC TIPS For the 3 main workouts: - The first three sets of each lift are for warming up - 50% weight / 5 reps, 75% / 3 reps, 90% / 2 reps. Don't stress about exact values here. These are practice movements to create good habits of safety and control. - Then, start your working weight sets. The last set is always "As Many Reps As Possible" (AMRAP) - Workout to workout, progress with 2.5 pounds for upper body and 5 pounds for lower body - If you fail to make 5 reps in the FINAL SET, de-load by 10% (de-load means reduce weight) SAFETY Always emphasize safe, controlled, quality reps that engage muscle fibers. Never lift as fast as possible or as heavy as possible. It's always better to do 5 quality reps than 6 rushed ones. Try to feel the target muscle doing the work. ROUTINE As you may notice, after two weeks, the routine restarts at the beginning. But the weight keeps inching up. The pattern of exercises is: A B A - week 1 B A B - week 2 A B A - week 3 B A B - week 4 etc. Eventually, you'll be familiar with all the exercises and the only differences are how much you're lifting. PROGRESSION Focus on safe form early on in the program, when things are easy. Ask experts. Watch videos. Build good habits. Good safe form supports more progress than packing on weight or rushing reps. And of course, nothing hurts progress like an injury. So be safe, and you'll enjoy sustainable progress. Like the story of the tortoise and the hare. GRADUATION During weeks 4-7, you will start to hit plateaus and need to de-load to rest, recover and retry breaking through them. After 8 weeks, you'll be at or near your limits for all your lifts and have exhausted the easy gains. You can stay with this program as long as you like but after 12 weeks it should be nearly impossible to add weight. This is the nature of linear progression. Everyone graduates out of Linear Progression. Nobody can just add weight on a linear schedule, forever. There comes a time where you have to need mix it up if you want the muscles to keep growing. At week 7 or 8, start looking for an intermediate program with periodization. Advanced lifters already know this, and will have already picked their next program to switch to after this one. And now, there's nothing to it but to do it! I hope you enjoy this program and it's versatility to move you forward at a speed you can drive.
Routine detail
Any
Week 4 Day 2 Wednesday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 2 Day 1 Monday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 4 Day 3 Friday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 2 Day 2 Wednesday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 4 Optional Saturday - Bonus Upper Body Gains
Est. 41 min
4 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Week 2 Day 3 Friday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 5 Day 1 Monday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 2 Optional Saturday - Bonus Upper Body Gains
Est. 41 min
4 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Week 5 Day 2 Wednesday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 3 Day 1 Monday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 5 Day 3 Friday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 3 Day 2 Wednesday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 1 Day 1 Monday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 3 Day 3 Friday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 1 Day 2 Wednesday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 3 Optional Saturday - Bonus Upper Body Gains
Est. 41 min
4 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Week 1 Day 3 Friday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 4 Day 1 Monday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 1 Optional Saturday - Bonus Upper Body Gains
Est. 41 min
4 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Week 8 Day 2 Wednesday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 6 Day 1 Monday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 8 Day 3 Friday - CONGRATS GRADUATION WORKOUT
Est. 50 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Aerobics
1 Set
Any
Week 6 Day 2 Wednesday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 6 Day 3 Friday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 6 Optional Saturday - Bonus Upper Body Gains
Est. 41 min
4 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Week 7 Day 1 Monday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 7 Day 2 Wednesday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 7 Day 3 Friday - Squat
Est. 42 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Week 7 Optional Saturday - Bonus Upper Body Gains
Est. 41 min
4 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Week 8 Day 1 Monday - Bench
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Any
Week 5 Optional Saturday - Bonus Upper Body Gains
Est. 41 min
4 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
