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Phrak's Greyskull LP

About Phrak's Greyskull LP▸

Phrakture's beginner strength program. Two alternating workouts (A/B), 3 days per week. Every exercise ends with an AMRAP set (to technical failure). Linear progression with a 10% deload on failure.

By Phrakture (r/Fitness)

90 total workouts3 per week2-day rotation

How it works

Day structure

Workout A
  • mainohp3x5+
  • mainpullup3x5+
  • mainsquat3x5+
Workout B
  • mainbench3x5+
  • mainbent_over_row3x5+
  • maindeadlift1x5+

Exercises (6)

mainohp
mainpullup
mainsquat
mainbench
mainbent_over_row
maindeadlift

Progression rules

  • Add weight next workoutComplete all sets
  • Keep the current weightUndefined result
  • Deload to 10% of current weightFail in the final stage
Day 1/ 90
Workout A○

Program weeks (relative)

Calendar view mode
MAINohp
SetKgRepsTgt.
12.55
22.55
3+2.55+
MAINpullup
SetKgRepsTgt.
1205
2205
3+205+
MAINsquat
SetKgRepsTgt.
12.55
22.55
3+2.55+

Frequently asked questions

Is Phrak's Greyskull LP good for beginners?

Yes. It is a beginner-level linear-progression strength program with a simple A/B structure designed to add weight each session.

How many days a week is Phrak's Greyskull LP?

It runs 3 days per week, alternating between two workouts (A and B).

What happens when you fail a lift on Phrak's Greyskull LP?

When you fail to progress, the weight is reduced by 10% (a deload) and you climb back up via linear progression. Each exercise also ends with an AMRAP final set.

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