100 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
Andrew B.
282 weeks complete
1 year of prior experience
Great program however, deadlifts should be on Wednesdays only and only one set of 5+.
Luis G.
Man, 267 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Good program, built up good strength foundation that I def run it again another time.
Bobby
Man, 403 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Simple, easy, and works
Mateo Gilbert
Man, 233 weeks complete
1 year of prior experience
More than expected strength gains
After taking a break from the gym, I decided to use this program to ease back into things, and honestly, the simplicity of it along with making an effort to be in a caloric surplus has given far better results than I imagine after a lay off.
Charlie Manning
Man, 327 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Great routine for someone just starting out or getting back into the groove. I saw the most visible gains in my upper body, mainly chest and lats. Strength wise all my numbers went up. I was surprised at never hitting a plateau, particularly with bench press, a lift I've always struggled with. I did this program with my girlfriend who has never lifted before, and as such we sometimes made modifications based on what she was able to do or comfortable doing (changing an exercise to its machine variant, for example). She saw noticeable changes in her physique, mainly in her abs and lower body, and had major strength gains. Highly recommend this program.
Jose M.
Man, 367 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Program is great to build a basis. I was bored of the gym and this worked well to motivate me and get me back on track.
Braydon S.
Man, 263 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Relatively short time in the gym, recommended for beginners like me who need barbell practice. I added weight every week to the accessory lifts. I've lost 25lbs doing this program while also gaining muscular strength, size and endurance.
Nate
Man, 295 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Still one of my all time favourites, if you need to add an arms/core day on a Saturday then do a little bit of extra hypertrophy work, but this is the most effective for putting on size and developing an impressive figure.
Mat Andrews
Man, 323 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
A great program to help me get back into the swing of things after taking off ~5 years from training. Currently on week 4 (plan to complete 6 weeks). Couldn't be happier with this simple program
christopher R.
Man, 303 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I started this program after tearing a pec and taking 6 weeks off completely and now starting back with very light weight to slowly get back to where I was without a reinjury. It's a great newbie program and reintroduction to lifting