Phrak’s Greyskull Linear Progression

Day 1:

• Overhead Press / Bench Press (alternating) 3×5
• Chinups / Barbell Rows (alternating) 3×5
• Squats 3×5

Day 2:

• Overhead Press / Bench Press (alternating) 3×5
• Chinups / Barbell Rows (alternating) 3×5
• Deadlifts 3×5

Day 3:

• Overhead Press / Bench Press (alternating) 3×5
• Chinups / Barbell Rows (alternating) 3×5
• Squats 3×5

Rules:

• Do warm up sets to get to working weight.
• The last set is As Many Reps As Possible (AMRAP set)
• Progress by adding weight from workout to workout – 2.5lbs for upper body and 5lbs for lower body
• If your final AMRAP set hits 10+ reps, then double your weight increase
• Any barbell row variant will do, but Yates rows are recommended
• Feel free to use Power Cleans to warm up for Deadlifts
• Chinups are palms facing you, approximately shoulder-width grip – begin unweighted, adding weight in 2.5lbs increments
• If you cannot do 3×5 chin-ups, do negatives until you can
• If you fail to make five reps in the final set, de-load by 10 percent