77 reviews for Phrak's Greyskull LP
Phrak's Greyskull Linear Progression Program (GSLP) is a popular beginner lifting program on Reddit and across the internet. It has an excellent balance of push and pull movements to help you develop a balanced physique.
The program is 3X a week, with 2 alternating days of whole body training. Weights increase every workout on the compound movements–squat, bench, deadlift, rows, and chin-ups–with a mix of bodybuilding isolation exercises at the end of the workouts.
Rules for GSLP:
Make sure to warm-up before entering into your working sets
Last set is for As Many Reps As Possible (AMRAP) with good form
Progress with 2.5 lbs for upper body lifts and 5 lbs for lower body lifts (automatically in the app)
If final AMRAP set hits more than 10 reps, consider doubling the weight increase
If you cannot do weighted chin-ups, use assisted pull-up machines or negative chin-ups until you can do bodyweight chin-ups, then slowly add weight
If you fail to get 5 reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10% and increase again.
The program can be run for as long as it is effetive, but at least 6 weeks is recommended
Gabriel M.
Man, 347 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program for getting back to training and shape, for beginners and returning lifters alike!
Tyrelle Massey
Man, 265 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Solid beginner set
Nick M.
Man, 345 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
I liked the 3 day a week structure and the 3 main lifts each day. I would recommend this program for anyone even if they are just starting out, like myself. I haven’t noticed much muscle gain, likely due to how much fat I have on me. Strength gains were rather impressive!
Anthony Moritz
Man7 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Thanks Boostcamp!
Ian N.
Man, 283 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program for a beginner or someone who has been out of the gym for a while (this guy.) Got me back in a consistent routine and I have been able see consistent strength progression throughout.
Sebastian F.
Man5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Solid Program. Linear Progress. Ramping up fast.
Matt Herberg
Man, 383 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Would like more abs, maybe throw in optional accessory lifts like a choose your own muscle group that needs catching up.
Nikolas550
Man, 195 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
More sets by default. Adjust target weights, reps based on previous workout
Alessandro Rossignoli
Man, 353 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good plan and easy to follow. Nothing to add
Justin H.
Man, 363 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Simple - almost too simple though