NaderFitFrek founder · Former gym trainer · Lifting since 2004/2005
Source note: The base outline is drawn from Johnny Pain’s original public explanation preserved in the source trail. His current book and his comments on Phrak are linked separately. A variant spreadsheet is not the original book.
Best forLifters who can still progress with small workout-to-workout increases.
ScheduleThree days; alternating presses, squat twice and deadlift once.
Key featureA final 5+ set records progress in repetitions as well as load.
Variant warningPhrak’s fixed rows/chins template is not synonymous with original GSLP.
Original Program and Workbook Access
Use Johnny Pain’s current book for the complete Greyskull system. The public outline and downloadable workbook are useful, but they do not replace the book’s customization guidance.
PAID
PAID
Greyskull LP Third Edition
Creator-published book. This page summarizes the publicly documented core, not the full paid text.
GoalBuild strength with room for goal-specific assistance
LevelBeginner / early-stage lifter with room for linear progress
Days3 nonconsecutive training days
DurationOpen-ended; not limited by spreadsheet length
Main liftsBench press, overhead press, squat and deadlift
ProgressionSmall increases per successful exposure to each lift
The Base Weekly Structure
MondayBench or overhead press; squat
WednesdayThe other press; deadlift
FridayContinue alternating presses; squat
Next weekKeep alternating the presses independently of the lower-body schedule
AssistanceGoal-specific additions; do not confuse them with mandatory Phrak rows
Sets and Reps
Bench / overhead press / squat2 × 5, then 1 × 5+
Deadlift1 × 5+ after warm-up sets
5+At least five reps, with additional sound repetitions when possible
Working weightSame load across that lift’s prescribed working sets
Increases and Resets
The preserved outline uses 2.5 lb increases for presses and 5 lb for squat/deadlift. With metric plates, use the smallest practical jumps.
When the last set falls below five, the outline calls for a 10% reduction on that lift, then rebuilding. Another lift that is progressing does not automatically reset.
A 100 lb working weight becomes 90 lb after a 10% reset. Keep the earlier log and compare reps as you rebuild.
Make the 5+ Set Useful
Compare AMRAP sets using consistent technique. Do not count partial or spotter-assisted reps as equivalent to full, unassisted reps.
Log all working sets, not only the 5+ set. Use safeties or appropriate spotting, and stop when control or technique fails.
What Phrak’s Variant Changes
Johnny Pain explicitly distinguishes Phrak’s approach from his original system. His objections include mandatory rows and a uniform chin-up setup instead of choosing assistance around the individual.
Phrak’s fixed menu can be useful. Label it as a variant and follow that version consistently.
Who It Fits—and When to Move On
Choose GSLP while simple progression works and you want a compact core with optional assistance. Use small load increments for the main barbell lifts.
If repeated resets stop producing progress, review technique and recovery before adding exercises. You may need weekly or block-based progression.
Final Verdict
Follow one version, keep the deadlift exception and record honest 5+ sets.
