Greyskull LP
A beginner linear progression with an as-many-reps-as-possible last set: add weight every session, and drop 10% after two failed sessions. Curls and pushdowns sit alongside the main lifts.
Frequency: 3x / week · Duration: 12 weeks · Workout: ~55 min · Level: Beginner
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What the week adds up to
3 training days, 9 exercises across the week (7 different ones), 25 sets in total in the 5-10 rep range, resting about 180s between them.
Built around Back Squat (6 sets across 2 days) and Bench Press (6 sets across 2 days).
Goals: Strength, Muscle Gain
Equipment: Barbell, Dumbbells
Weekly Schedule
Workout A — Push
- Bench Press: 3 × 5, rest 3 min (First two sets: 5 reps. Last set: as many reps as you can, at least 5.)
- Back Squat: 3 × 5, rest 3 min (First two sets: 5 reps. Last set: as many reps as you can, at least 5.)
- Curl/Pushdown: 3 × 10, rest 1 min
Workout B — Pull
3 exercises (Pro).
Workout A — Push
3 exercises (Pro).
Progression Guidance
Last set AMRAP. Add weight every session; reset 10% after 2 fails.