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.
3 days a week · 12 weeks · Beginner · day 1 free, the rest with Pro
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).
Run day 1 with no account