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Phraks Greyskull LP - Joeys Version
General
Beginner
Machine strength
Plan Details
The Phraks Greyskull LP - Joeys Version routine by JosephRocca is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Based on Johnny Pain's Greyskull Linear Progression ebook with some minor adjustments from Phrak. - First three sets of each lift are for warming up -- 55%/4 reps, 70%/3 reps, 85%/2 reps - Last set is always "As Many Reps As Possible" (AMRAP) - Progress with 2.5 pounds for upper body and 5 pounds for lower body - If final AMRAP set hits 10+ reps, double weight increase - Any barbell row variant will do - Phrak is partial to Yates - Feel free to use power cleans to warmup for Deadlifts - Chinups are palms facing you, approximately shoulder width grip -- begin unweighted, adding weight in 2.5 pound 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%
Routine detail
Day 1
Workout A
Est. 57 min
5 exercises
Barbell Military Press
6 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Squat
6 Sets x 5 Reps
Machine Fly
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Day 2
Workout B
Est. 83 min
7 exercises
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Day 3
Workout A
Est. 57 min
5 exercises
Barbell Military Press
6 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Squat
6 Sets x 5 Reps
Machine Fly
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Day 4
Workout C
Est. 63 min
5 exercises
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Barbell Squat
6 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Day 5
Workout D
Est. 77 min
7 exercises
Barbell Military Press
6 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Rope Deltoid Row
5 Sets x 12 Reps
Exercise not found
Day 6
Workout C
Est. 63 min
5 exercises
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Barbell Squat
6 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
