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Greyskull LP Variant
Bulking
Beginner
Machine strength
Plan Details
The Greyskull LP Variant routine by irfanmarzuki is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is my version of the Greyskull LP program by Johnny Pain from StrenghtVillan. Also includes exercises from Phraks version of the program. Learn more about the Greyskull LP program by checking out the forms or the eBook.
Routine detail
Any
C
Est. 58 min
6 exercises
Dumbbell One-Arm Press (Palms In)
3 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 5 Reps
Kettlebell Floor Press
10 Sets x 3 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Smith Machine Deadlift
1 Set x 5 Reps
Any
B
Est. 57 min
5 exercises
Smith Machine Bench Press
3 Sets x 5 Reps
Smith Machine Bent-Over Row
3 Sets x 5 Reps
Back Hyperextension
10 Sets x 3 Reps
Dumbbell Tricep Extension
4 Sets x 6 Reps
Smith Machine Squat
3 Sets x 5 Reps
Any
D
Est. 58 min
6 exercises
Smith Machine Bench Press
3 Sets x 5 Reps
Smith Machine Bent-Over Row
3 Sets x 5 Reps
Kettlebell Floor Press
10 Sets x 3 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Smith Machine Deadlift
1 Set x 5 Reps
Any
A
Est. 58 min
5 exercises
Dumbbell One-Arm Press (Palms In)
3 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
10 Sets x 3 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 6 Reps
Smith Machine Squat
3 Sets x 5 Reps
