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Milo's Greyskull LP
General
Beginner
Machine strength
Plan Details
The Milo's Greyskull LP routine by MiloRoyal is a 5 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 Milo. This can be done either 2 or 3 days a week. If using two days do the workouts in order, A,B,C,D. If done over three days it is week 1 A,B,A week 2 C,D,C. - 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 1.25kg for upper body and 2.5kg for lower body - If final AMRAP set hits 10+ reps, double weight increase - Any barbell, body row or pull down variant will do - Milo is partial to inverted rows and lat pull downs. I alternate between pronated grip and supinated grip on inverted rows. If you prefer to do pullups you can alternate the same way. - If you fail to make 5 reps in the FINAL SET, deload by 10%
Routine detail
Any
Workout A
Est. 39 min
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Band Face Pull
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Dumbbell Single Leg Deadlift
2 Sets x 8 Reps
Machine Calf Press
1 Set x 20 Reps
Back Hyperextension
2 Sets x 10 Reps
Any
Workout C
Est. 38 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Band Pull Apart
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Inverted Row
2 Sets x 10 Reps
Dumbbell Single Leg Deadlift
2 Sets x 8 Reps
Cable Wood Chop
2 Sets x 12 Reps
Machine Calf Press
1 Set x 20 Reps
Any
Workout B
Est. 42 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Band Pull Apart
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Pallof Press with Rotation
2 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Machine Inverted Row
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Any
Workout D
Est. 41 min
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Band Face Pull
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Pallof Press with Rotation
2 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Any
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
