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.
On this page
Quick Take
Best for
Lifters who can still progress with small workout-to-workout increases.
Schedule
Three days; alternating presses, squat twice and deadlift once.
Key feature
A final 5+ set records progress in repetitions as well as load.
Variant warning
Phrak’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.
View the official book
XLSX
DIRECT DOWNLOAD
Phrak variation workbook
A fixed-menu variation, not the full creator-published Greyskull system.
Download XLSX
Program Overview
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.
FAQ
Is the deadlift also three working sets?
▼
No. The public base outline uses one 5+ deadlift working set after warm-ups.
Are the increments 2.5 kg and 5 kg?
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The original public outline uses 2.5 lb and 5 lb. Do not confuse the units.
Do I reset every lift together?
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No. The documented reset is applied to the lift that missed its required repetitions.
Is Phrak the official Greyskull LP program?
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No. It is a distinct variant with a more fixed assistance structure. Johnny Pain explicitly distinguishes it from his system.
Sources
Greyskull LP Third Edition
Current creator-hosted book.
Read source
Johnny Pain on Phrak’s variant
Creator’s own explanation of the distinction.
Read source
Preserved public Greyskull outline
Creator quotations and separately labeled convenience sheets on Lift Vault.
Read source
