Phraks Greyskull LP
hendricky avatar hendricky
Jul 24th 2015
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Phraks Greyskull LP

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RATING: 65 (FROM 219 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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%

Workout B  4 exercises, 44 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

6x5 reps

rest: 90s audio icon
add button
Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

6x5 reps

rest: 90s audio icon
add button
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x5 reps

rest: 90s audio icon
add button
Parallel Bar Leg Raise exercise demonstration
Parallel Bar Leg Raise

3x10 reps

rest: 60s audio icon
add button
Workout A  4 exercises, 41 mins
Barbell Military Press exercise demonstration
Barbell Military Press

6x5 reps

rest: 90s audio icon
add button
Chin-Up exercise demonstration
Chin-Up

3x5 reps

rest: 90s audio icon
add button
Barbell Squat exercise demonstration
Barbell Squat

6x5 reps

rest: 90s audio icon
add button
Cable Kneeling Crunch exercise demonstration
Cable Kneeling Crunch

3x10 reps

rest: 60s audio icon
add button
Workout C  4 exercises, 45 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

6x5 reps

rest: 90s audio icon
add button
Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

6x5 reps

rest: 90s audio icon
add button
Barbell Squat exercise demonstration
Barbell Squat

6x5 reps

rest: 90s audio icon
add button
Parallel Bar Leg Raise exercise demonstration
Parallel Bar Leg Raise

3x8 reps

rest: 60s audio icon
add button
Workout D  4 exercises, 38 mins
Barbell Military Press exercise demonstration
Barbell Military Press

6x5 reps

rest: 90s audio icon
add button
Chin-Up exercise demonstration
Chin-Up

3x5 reps

rest: 90s audio icon
add button
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x5 reps

rest: 90s audio icon
add button
Cable Kneeling Crunch exercise demonstration
Cable Kneeling Crunch

3x10 reps

rest: 60s audio icon
add button
Workout C  4 exercises, 46 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

6x5 reps

rest: 90s audio icon
add button
Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

6x5 reps

rest: 90s audio icon
add button
Barbell Squat exercise demonstration
Barbell Squat

6x5 reps

rest: 90s audio icon
add button
Parallel Bar Leg Raise exercise demonstration
Parallel Bar Leg Raise

3x10 reps

rest: 60s audio icon
add button

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