Phrak's Greyskull LP
Two alternating full-body days (A and B), three days a week - add weight to each lift every session.
What it is
Phrak's Greyskull LP is the r/Fitness wiki's basic beginner routine: two full-body workouts, A and B, alternated three days a week, with three lifts of 3 sets of 5 and the last set as many reps as possible.
What you need
You need a barbell, a rack, a bench and a pull-up bar. The wiki suggests running it for up to three months before moving to GZCLP or 5/3/1 for Beginners, with two short cardio sessions a week.
The schedule
Train three nonconsecutive days a week, alternating Day A and Day B. Each day is three compound lifts: 3 sets of 5, with the last set as many reps as possible.
Week 1 runs A, B, A, and week 2 runs B, A, B. In the table, 3 × 5+ means three sets of five, the last one as many reps as you can.
| Workout | Exercises (sets × reps) |
|---|---|
| r/Fitness Beginner Routine - A | Barbell row 3 × 5+; Bench press 3 × 5+; Squat 3 × 5+ |
| r/Fitness Beginner Routine - B | Chin-up 3 × 5+; Overhead press 3 × 5+; Deadlift 3 × 5+ |
How progression works
Add 2.5 lb to upper-body lifts and 5 lb to lower-body lifts every session. When a lift misses its reps two sessions running, Kohlrabi drops it 10% and you build back up.
Stalls and resets
The r/Fitness wiki doubles the weight step when the last set passes 10 reps, and drops a lift 10% when a session totals under 15 reps.
The days
- r/Fitness Beginner Routine - A
Barbell row, bench press, and squat. Three lifts, add a little weight every session.
- r/Fitness Beginner Routine - B
Chin-up, overhead press, and deadlift. Three lifts, add a little weight every session.
Questions about Phrak's Greyskull LP
How many days a week is Phrak's Greyskull LP?
Three days that are not back to back, alternating Workout A and Workout B.
What does 3 × 5+ mean?
Three sets of five reps, with the last set taken for as many reps as you can.
How much weight do you add on Phrak's Greyskull LP?
2.5 lb on upper-body lifts and 5 lb on lower-body lifts every session.
What comes after Phrak's Greyskull LP?
The r/Fitness wiki suggests running it for up to three months, then moving to GZCLP or 5/3/1 for Beginners.
This program was adapted from Phrak's Greyskull LP on the Fitness Wiki.