Phraks Greyskull LP
Shared By : hendricky
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1287 / 24191

Average Rating

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Description

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%

Day 1 Workout A
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 5 6 Progress Chart

Back

Chin Up Chin Up 90 sec 5 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 6 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 10 3 Progress Chart
Day 2 Workout B
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 5 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 5 6 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 5 5 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 10 3 Progress Chart
Day 3 Workout A
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 5 6 Progress Chart

Back

Chin Up Chin Up 90 sec 5 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 6 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 10 3 Progress Chart
Day 4 Workout C
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 5 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 5 6 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 6 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 8 3 Progress Chart
Day 5 Workout D
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 5 6 Progress Chart

Back

Chin Up Chin Up 90 sec 5 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 5 5 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 10 3 Progress Chart
Day 6 Workout C
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 5 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 5 6 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 6 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 10 3 Progress Chart