75 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
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
Man, 29
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Few errors and mistakes in the programming. Specifically the deadlift should be 1 x 5 and exercises should alternate each week. Original program doesn’t have accessories set and leaves that up to you.
Drew Peterson
Man, 363 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good workout to ease back into lifting after a break