Greyskull lp

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GSLP Program OverviewThe GreySkull program starts where programs similar to Starting Strength and StrongLifts have, but finishes with more volume. The weight progression increases from workout to workout, and allows for high volume since it uses AMRAP sets. It's the perfect program for beginners but if you want to see what Johnny thinks the difference is between beginners and intermediate, see this archived post It uses a straightforward 3 days per week plan but the volume and intensity are varied weekly to help maximize muscle growth and strength. The difference between GSLP and the traditional strength training programs like Starting Strength is that it tries maximize aesthetics without leading to fat gain. And the program can be customized and tweaked for lifters and athletes with any goal. GreySkull Spreadsheet SetupUsing the “Setup” tab, input your starting weight and do this for each of the main lifts. Use 5 for pounds and 2.5 for kilograms.You'll find your starting weight with either a weight you can get for 8-10 reps or use the tab with the starting weight calculator.Start light as you'll progress fairly quickly in this program. How many reps must be achieved will be found in the “rep target” value in order to add weight to your working sets. It can be adjusted but it can be left as it is. How much weight you add after each workout is in the “increment” value, which happens when you achieve your rep target. This can also be adjusted if you like. Input the reps that you achieve in the green cells, which are your working sets. You'll see that you have less working sets for deadlifts. Make a copy of this spreadsheet to run the program more than once.Put the date in the title for easier record keeping and put in your new maxes. GreySkull LP Program Spreadsheet: Phrak's VariationThis 6 week variation can be used indefinitely. It includes chin ups or rows in each workout.Check out Johnny Pain's GreySkull LP book to make the best out of his program. This spreadsheet is edited and improved by Lift Vault. GreySkull LP SpreadsheetWarm UpGreySkull LP FAQWhat Is GreySkull LP?Who Is GreySkull LP For?GreySkull LP is designed for beginners who are just starting out but want to gain as much muscle as possible while increasing their strength. It can be used for any goal, whether it's losing weight, gaining muscle, or conditioning.What About The Neck Training?Johnny is a big fan of neck training. In the original program, he had sets for neck training to be done for every workout. He would have 4 sets of 25 reps to be done, and he would never go under 100 reps. You can still do direct neck training with the new program but if you don't have a harness then you can use a very light plate (like 1-3lbs to start with) and do neck extensions. Check out the video below for neck exercises: Is GreySkull For Me?Signs of Burnout?GreySkull LP: Johnny's Proper Strength Training ProgramForged

The Ultimate Strength & Muscle-Building Tracker for GreySkull LP.GreySkull LP Workout Gym Log is your personal strength training coach, helping you gain muscle, build strength, and lose fat with proven GreySkull LP programming. It guides you on which exercises to do, how much weight to lift, and how many sets and reps—so you can focus on results.🔥 Built-in GreySkull LP Variations:Phrak’s VariantBase ProgramFat Loss ProgramGreySkull Gladiator "Linebacker" FocusMass Gain / Strength & Hypertrophy FocusWith ArmsModified Mass Gain Base with Rotating LiftsOr create your own custom variation✅ Free Features:✔ Auto-tracks weights, sets, and reps✔ Graphs to visualize progress✔ Smart weight increments & deload on failure✔ Exercise guides & descriptions✔ Kg/Lb toggle anytime✔ Dark & light theme✔ Start an empty workout✔ Restore data from StrongLifts🚀 Premium Features (Unlock More Power):✔ Create and customize your own workout variations✔ Smart warm-up sets & personalized warm-up schemes✔ Edit, reorder, and modify built-in variations✔ Cloud backup & restore✔ Ad-free experience📩 Support & FeedbackHave suggestions? We’d love to hear from you! Reach out via the app or email us at [email protected].