Program Description
This is the correct Greyskull LP pharaks edition you can change any exercise other then the coumpond exercises as long as they target your required muscle group RULES * Last set is As Many Reps As Possible (AMRAP) * Progress with 2.5lbs for upper body, 5lbs for lower body * If final AMRAP set hits 10+ reps, double weight increase * Any barbell row variant will do I am partial to Yates Rows * Feel free to use Power Cleans to warmup for Deadlifts * Chinups are palms facing you, approximately shoulder width grip begin unweighted, adding weight in 2.5lbs increments * If you cannot do 3x5 chinups, do negatives until you can * If you fail to make 5 reps in the FINAL SET, deload by 10%
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 19, 2025 07:48
- Last EditedFeb 22, 2025 01:02
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Tricep Extension (Cable)
2
1
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
-
2
Chin-Up (Weighted)
2
1
5 reps
-
-
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
RPE 10
2
Barbell Row
2
1
5 reps
-
RPE 10
3
Deadlift (Barbell)
1
5 reps
RPE 9.5
4
Tricep Extension (Cable)
2
1
12 reps
12 reps
-
RPE 10
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
-
-
2
Barbell Row
2
1
5 reps
-
-
3
Squat (Barbell)
2
1
5 reps
-
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
-
RPE 10
2
Chin-Up (Weighted)
2
1
5 reps
-
RPE 10
3
Squat (Barbell)
2
1
5 reps
-
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)2 Sets
1 Set
5 Reps
-
-
2
Barbell Row2 Sets
1 Set
5 Reps
-
-
3
Squat (Barbell)2 Sets
1 Set
5 Reps
-
-
4
Tricep Extension (Cable)3 Sets
12 Reps
-
5
Ab Wheel3 Sets
-
Day 2
1
Overhead Press (Barbell)2 Sets
1 Set
5 Reps
-
-
2
Chin-Up (Weighted)2 Sets
1 Set
5 Reps
-
-
3
Deadlift (Barbell)1 Set
5 Reps
@9.5
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5
Shrug (Barbell)3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
5 Reps
-
@10
2
Barbell Row2 Sets
1 Set
5 Reps
-
@10
3
Squat (Barbell)2 Sets
1 Set
5 Reps
-
@10
4
Tricep Extension (Cable)2 Sets
1 Set
12 Reps
-
@10
5
Ab Wheel3 Sets
-