81 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
Anoobidc
Man, 378 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
The program really surprised me. At the beginning there was no noticeable increase in strength or muscles. But towards the end of the program i found myself much, much, stronger. I could lift with ease 20% more compared to what i could lift before starting the program. notes : I am relatively new to the gym (almost 2 years of regular training) and i manage to go no more than 3 times a week.
andrew miller
Man, 313 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Used this LP to come back after a long lay off and I saw some rapid gains and beyond my previous best! Have used starting strength in the past but my upper body was always a weaker point and never such as much progress, I can't recommend this split enough
Sriram R
Man, 233 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Good
Meghan Lundrigan
Woman, 363 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Easy to follow plan, focuses on progressive gains every week.
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.