Reddit Phrak’s GSLP (Modified)
Shared By : jondempster
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 248

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Description

This is based on a simple, bare-bones implementation of the Greyskull LP program. It is best thought of as a short-run, introductory lifting program. It will help you build familiarity with the fundamental barbell movements that are a core component of most good lifting routines. The version of Phrak’s GSLP on this page is not the original version of Phrak’s GSLP, or GSLP in general – it has been modified from the original to make it simpler to follow and slightly add Deadlift volume. Pulling exercises (row, chinups) were also changed to be performed before pushing exercises (overhead press, bench press) as this can help some people’s shoulders feel better (for everyone else, it doesn’t matter).

Remember always that this is meant to be an introductory program, in the same way that you don’t jump straight into riding a bicycle – you have a trike or training wheels first so that the cost of failure while you’re still learning is low.

ANY Workout A
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 5 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 5 3 Progress Chart
ANY Workout B
Muscle Exercise Name Timer Reps Sets Track

Back

Chin Up Chin Up 60 sec 5 3 Progress Chart

Shoulders

Barbell Behind The Head Military Press Barbell Behind The Head Military Press 60 sec 5 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 5 3 Progress Chart