Modded Phraks Greyskull LP

Plan Details

The Modded Phraks Greyskull LP routine by cjaherne is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

Based on Johnny Pain's Greyskull Linear Progression ebook with some minor adjustments from Phrak. - ... Read More

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%