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- == Phrak's Greyskull LP Variant ==
- === Program ===
- Day 1:
- * 3x5 Overhead Press / Bench Press (alternating)
- * 3x5 Chinups / Barbell Rows (alternating)
- * 3x5 Squats
- Day 2:
- * 3x5 Overhead Press / Bench Press (alternating)
- * 3x5 Chinups / Barbell Rows (alternating)
- * 1x5 Deadlifts
- Day 3:
- * 3x5 Overhead Press / Bench Press (alternating)
- * 3x5 Chinups / Barbell Rows (alternating)
- * 3x5 Squats
- === 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%
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