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Greyskull Phraks Edition

by Savageresolve
7 athletes joined

Program Description

Greyskull Phraks version with conditioning and pushup/chinup progression over the week. I add accessories each day, depending on what I need to work on. Usually 6-8 sets of biceps/triceps throughout the week. Also, I have been working on traps so I add some kelso shrugs or snatch grip high pulls.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2024 07:52
  • Last Edited
    Dec 26, 2024 09:06
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Deadlift (Barbell)
1
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 9
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 9
5
Squat (Barbell)
2
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Fasted Walking
1
30-60 mins
RPE 5
2
Pushup And Chinup Frequency Method
5
4-20 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
5 Reps
@9
2
Overhead Press (Barbell)
1 Set
AMRAP
@9
3
Bent Over Row (Barbell)
2 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
1 Set
AMRAP
@9
5
Squat (Barbell)
2 Sets
5 Reps
@8
6
Squat (Barbell)
1 Set
AMRAP
@9
Day 2
1
Fasted Walking
1 Set
30-60 mins
@5
2
Pushup And Chinup Frequency Method
5 Sets
4-20 Reps
@7
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
1 Set
AMRAP
@9
3
Chin-Up (Weighted)
2 Sets
5 Reps
@8
4
Chin-Up (Weighted)
1 Set
AMRAP
@9
5
Deadlift (Barbell)
1 Set
5 Reps
@8
Day 4
1
Fasted Walking
1 Set
30-60 mins
@5
2
Pushup And Chinup Frequency Method
5 Sets
4-20 Reps
@8
Day 5
1
Overhead Press (Barbell)
2 Sets
5 Reps
@9
2
Overhead Press (Barbell)
1 Set
AMRAP
@9
3
Bent Over Row (Barbell)
2 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
1 Set
AMRAP
@9
5
Squat (Barbell)
2 Sets
5 Reps
@8
6
Squat (Barbell)
1 Set
AMRAP
@9
Day 6
1
Fasted Walking
1 Set
30-60 mins
@5
2
Pushup And Chinup Frequency Method
5 Sets
4-20 Reps
@8