Phrak's Greyskull LP
Two alternating full-body days (A and B), three days a week - add weight to each lift every session.
- Biceps
- Calves
- Chest
- Forearms
- Glutes
- Hamstrings
- Lats
- Lower Back
- Middle Back
- Quadriceps
- Shoulders
- Traps
- Triceps
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.
How progression works
Add 2.5 lb to upper-body lifts and 5 lb to lower-body lifts every session. When you stall on a lift, drop the weight 10% and build back up.
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.
Credit where it is due
This program was adapted from Phrak's Greyskull LP on the Fitness Wiki.