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Phraks Greyskull LP

hendricky

Jul 24th 2015

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Phraks Greyskull LP

DOWNLOADS/VIEWS: 1332/41222

RATING: 65 (FROM 219 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Based on Johnny Pain's Greyskull Linear Progression ebook with some minor adjustments from Phrak.

- First three sets of each lift are for warming up
-- 55%/4 reps, 70%/3 reps, 85%/2 reps
- Last set is always "As Many Reps As Possible" (AMRAP)
- Progress with 2.5 pounds for upper body and 5 pounds for lower body
- If final AMRAP set hits 10+ reps, double weight increase
- Any barbell row variant will do - Phrak is partial to Yates
- Feel free to use power cleans to warmup for Deadlifts
- Chinups are palms facing you, approximately shoulder width grip
-- begin unweighted, adding weight in 2.5 pound 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%

Workout A 4 exercises, 41 mins

	Barbell Standing Military Press	6x5 reps	rest: 90s
	Chin Up	3x5 reps	rest: 90s
	Barbell Squat	6x5 reps	rest: 90s
	Cable Rope Crunch	3x10 reps	rest: 60s

Workout B 4 exercises, 44 mins

	Barbell Bench Press	6x5 reps	rest: 90s
	Barbell Bent Over Row	6x5 reps	rest: 90s
	Barbell Deadlift	5x5 reps	rest: 90s
	Parallel Bar Leg Raise	3x10 reps	rest: 60s

Workout A 4 exercises, 41 mins

	Barbell Standing Military Press	6x5 reps	rest: 90s
	Chin Up	3x5 reps	rest: 90s
	Barbell Squat	6x5 reps	rest: 90s
	Cable Rope Crunch	3x10 reps	rest: 60s

Workout C 4 exercises, 45 mins

	Barbell Bench Press	6x5 reps	rest: 90s
	Barbell Bent Over Row	6x5 reps	rest: 90s
	Barbell Squat	6x5 reps	rest: 90s
	Parallel Bar Leg Raise	3x8 reps	rest: 60s

Workout D 4 exercises, 38 mins

	Barbell Standing Military Press	6x5 reps	rest: 90s
	Chin Up	3x5 reps	rest: 90s
	Barbell Deadlift	5x5 reps	rest: 90s
	Cable Rope Crunch	3x10 reps	rest: 60s

Workout C 4 exercises, 46 mins

	Barbell Bench Press	6x5 reps	rest: 90s
	Barbell Bent Over Row	6x5 reps	rest: 90s
	Barbell Squat	6x5 reps	rest: 90s
	Parallel Bar Leg Raise	3x10 reps	rest: 60s

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