Greyskull LP
Probably one of the best beginner programs to increase strength and muscle mass. Unlike Starting Strength and StrongLifts 5×5, last set is as many reps as possible. Progress with 2.5lb for upper body and 5 lbs for lower body exercises. If you can hit 10+ reps in the last set, then double the weight increase. To be performed on 3 day per week schedule, on non-consecutive days, i.e. Mon/Wed/Fri, Tues/Thurs/Sat or similar.
This program differs from StrongLifts and Starting Strength in three key areas:
- GSLP puts upper body first then does lower body. This puts an emphasis on upper body but doesn’t neglect lower body at all. Some argue that doing squats at the beginning tires one out resulting in not the optimum bench press/overhead press.
- While SS and SL stop at 5 reps, GSLP wants you to end the core movements with an As Many Reps As Possible (AMRAP) set. The advantages are
- It gets your muscles to momentary exhaustion at a higher rep range, which will stimulate better hypertrophy growth.
- Faster progression if you started too low. In other words it will reveal if your weight is way too low. If you can get 10+ reps even after 2×5 working sets then you double your increment.
- SS and SL ask you to repeat if you fail to complete a set. This keeps you at maximal effort level in the next workout. GSLP wants you to deload by 10%. The advantages are:
- You should be able to get higher reps in the last set which will simulate better hypertrophy growth.
- You will recover better because you’re not dealing with maximal weight.
The three workouts you need to perform in a week:
Day 1
Bench Press /Overhead press 3×5+
Squat 3×5+
Day 2
Bench Press /Overhead press 3×5+
Deadlift 1×5+
Day 3
Bench Press /Overhead press 3×5+
Squat 3×5+
+ indicates that the last set is as many reps as possible.
This is the base plan. One can add to it as one wishes. There are many variations that can be done such as the following:
Greyskull LP with Arms
As the name suggests, the only addition is that each day, some exercises are performed for the arms. Who doesn’t love a bigger bicep! The three workouts you need to perform in a week:
Day 1
Bench Press /Overhead press 3×5+
Curls 2×10/Chinups 2×8
Squat 3×5+
Day 2
Bench Press /Overhead press 3×5+
Curls 2×10/Chinups 2×8
Deadlift 1×5+
Day 3
Bench Press /Overhead press 3×5+
Curls 2×10/Chinups 2×8
Squat 3×5+
+ indicates that the last set is as many reps as possible.
Phrak’s variant
A variant that became famous on reddit:
Day 1
Bench Press /Overhead press 3×5+
Chinups /Barbell rows 3×5+
Squat 3×5+
Day 2
Bench Press /Overhead press 3×5+
Chinups /Barbell rows 3×5+
Deadlift 1×5+
Day 3
Bench Press /Overhead press 3×5+
Chinups /Barbell rows 3×5+
Squat 3×5+
+ indicates that the last set is as many reps as possible.