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Greyskull Linear Progression Program - 6 Week (2020 v2.1)

- The document provides instructions for using a lifting program that tracks weight lifted over multiple sessions to progressively overload muscles. - It includes places to input starting weights and increments for main lifts, accessories, and settings. Working sets are tracked in green cells to input reps completed for each session. - As reps increase over sessions for each lift, the program automatically increases weight on subsequent sessions to continue challenging the user and drive gains. Estimated 1RMs are also calculated and tracked over time.

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Destroyer 99
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97 views

Greyskull Linear Progression Program - 6 Week (2020 v2.1)

- The document provides instructions for using a lifting program that tracks weight lifted over multiple sessions to progressively overload muscles. - It includes places to input starting weights and increments for main lifts, accessories, and settings. Working sets are tracked in green cells to input reps completed for each session. - As reps increase over sessions for each lift, the program automatically increases weight on subsequent sessions to continue challenging the user and drive gains. Estimated 1RMs are also calculated and tracked over time.

Uploaded by

Destroyer 99
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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INSTRUCTIONS:

- Input your 1RM for the various lifts on the "Setup" tab.
- Input rounding on "Setup" tab. Use 5 for lbs and 2.5 for kgs.
- The "rep target" value refers to how many reps must be achieved in a set to add weight
to your working sets. You can probably leave this as-is, but you can adjust it if you'd like.
- The "increment" value refers to how much weight is added to your working sets after
each session when the rep target is achieved. Again, you probably don't need to adjust
this at first but it's there if you need it.
- You're now ready to train.
- Input the reps achieved in each green cell. These are your working sets. Please note that
you have fewer working sets for deadlifts.
Don't use this for accessories - start those at a weight that is
very easy. You'll add weight quickly.
edit these cells

Inputs
Weight Lifted 100 ###
Reps 1 Must = 1 through 10 ###
Rounding 5 5 = lb, 2.5 = kg ###
Starting <-- Use this weight on ###
Weight 65 "Setup" tab. ###
You don't need to know your 1RM or TM, they are provided for your own ###
information.
Estimated 1RM 100 ###
Estimated TM 90 ###
Settings
Units lb
Warm-up Rounding 2.5
Starting weight = weight you can get for 8 to 10 reps OR use "starting weight
calculator"
Starting
Main Lifts Increment Rep Target Rounding
Weight
Bench 100.0 2.5 5 2.5
OHP 100.0 2.5 5 2.5
Squat 100.0 2.5 5 2.5
Deadlift 100.0 5.0 5 2.5

Bench/OHP Antagonist
Row 50.0 2.5 5 2.5
Chin-up 10.0 2.5 5 2.5

Bench/OHP Accessory
Tricep Ext. 25.0 2.5 12 2.5
Bicep Curl 25.0 2.5 12 2.5

Squat/Deadlift Accessory
Ab Rollout 12 2.5
Shrug 100.0 10.0 12 2.5
Week 1 Week 2 Week 3 Week 4
Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1
GreySkull LP [β6] 1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3 4.1

Bench/OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP
5 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0
4 55.0 55.0 55.0 55.0 57.5 57.5 57.5 57.5 60.0 60.0
Warm-Up
3 70.0 70.0 70.0 70.0 72.5 72.5 75.0 75.0 75.0 75.0
2 85.0 85.0 85.0 85.0 87.5 87.5 90.0 90.0 92.5 92.5
Working Weight --> 100.0 100.0 102.5 102.5 105.0 105.0 107.5 107.5 110.0 110.0
5/5 5
5/5 5
5+/5+ 6

Row/Chin-up Row Chin Row Chin Row Chin Row Chin Row Chin
50.0 10.0 52.5 12.5 55.0 15.0 57.5 17.5 60.0 20.0
5/5
5/5
5+/5+

Squat/Deadlift Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat
5 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0
4 55.0 55.0 55.0 57.5 57.5 57.5 60.0 60.0 60.0 62.5
Warm-Up
3 70.0 70.0 70.0 72.5 72.5 75.0 75.0 75.0 77.5 80.0
2 85.0 85.0 85.0 87.5 87.5 90.0 92.5 92.5 95.0 97.5
100.0 100.0 102.5 105.0 105.0 107.5 110.0 110.0 112.5 115.0
5 5
5 5
5+/5+ 5

icep Ext./Bicep Curl Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep
25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0
12/12
12/12
12+/12+

Ab Rollout/Shrug Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab


100.0 100.0 100.0
12/12
12/12
12+/12+
Week 5 Week 6 Week 7 Week 8
Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2
4.2 4.3 5.1 5.2 5.3 6.1 6.2 6.3 7.1 7.2 7.3 8.1 8.2

Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench
45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0
60.0 60.0 62.5 62.5 62.5 62.5 65.0 65.0 65.0 65.0 67.5 67.5 70.0
77.5 77.5 80.0 80.0 80.0 80.0 82.5 82.5 85.0 85.0 87.5 87.5 87.5
95.0 95.0 97.5 97.5 97.5 97.5 100.0 100.0 102.5 102.5 105.0 105.0 107.5
112.5 112.5 115.0 115.0 117.5 117.5 120.0 120.0 122.5 122.5 125.0 125.0 127.5

105 single
Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row
62.5 22.5 65.0 25.0 67.5 27.5 70.0 30.0 72.5 32.5 75.0 35.0 77.5

Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead
45.0 45.0 47.5 47.5 47.5 50.0 50.0 50.0 50.0 50.0 52.5 52.5 52.5
62.5 62.5 65.0 65.0 65.0 67.5 67.5 70.0 70.0 70.0 72.5 72.5 72.5
80.0 80.0 82.5 82.5 85.0 87.5 87.5 87.5 90.0 90.0 92.5 92.5 92.5
97.5 97.5 100.0 100.0 102.5 105.0 105.0 107.5 110.0 110.0 112.5 112.5 112.5
115.0 117.5 120.0 120.0 122.5 125.0 125.0 127.5 130.0 130.0 132.5 135.0 135.0

Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep
25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0

Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab Shrug


100.0 100.0 100.0 100.0 100.0
Day 3
8.3

OHP
45.0
70.0
87.5
107.5
127.5

Chin
37.5

Squat
55.0
75.0
95.0
115.0
137.5

Bicep
25.0

Ab
Estimated 1RM 1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3
Bench 116.1 #N/A #N/A #N/A #N/A
OHP #N/A #N/A #N/A #N/A
Squat 112.5 #N/A #N/A #N/A #N/A #N/A
Deadlift #N/A #N/A #N/A

140

120
116.1

100

80
Squat

60

40

20

0 0 0
0.0 0.0
0 0
0.0 0.0
0 0
0.0 0.0
0 0
0.0 0.0
0 0
0.0
1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3 4.1 4.2
4.1 4.2 4.3 5.1 5.2 5.3 6.1 6.2 6.3 7.1 7.2 7.3 8.1
#N/A #N/A #N/A #N/A #N/A #N/A
#N/A #N/A #N/A #N/A #N/A #N/A #N/A
#N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
#N/A #N/A #N/A #N/A

Bench OHP

0
0.0 0.0
0 0
0.0 0.0
0 0
0.0 0.0
0 0
0.0 0.0
0 0
0.0 0.0
0 0
0.0 0.0
0 0
0.0 0.0
0 0
0.0
3.2 3.3 4.1 4.2 4.3 5.1
#N/A 5.2 5.3 6.1 6.2 6.3 7.1 7.2 7.3 8.1
8.2 8.3
#N/A
#N/A
#N/A
#N/A

0
0.0 0.0
0 0
0.0 0.0
0 0
0.0
7.2 7.3 8.1 8.2 8.3

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