I've been running Grey Skulls LP program for the past 6 months and would like to share my experience.
So what is Grey Skulls? Well as the name suggests it is a Linear Progression program whereby you add 2.5lb per week for upper body lifts and 5lb per week for lower body lifts. The lifts being;
- squat
- bench
- Over head press
- dead lift
It is recommend that you being with a weight that you can comfortably perform for 8-10 repetitions so you are able to master the movements.
I've provided a template for the program below.
Now for the Pros & Cons
Pros
- I enjoyed the simplicity of the program and the fact that you can see improvement each week by adding weight
- The 3 day program fit well into my schedule as I work full time and I found it quiet manageable
- Having run various other programs, I found the AMRAP set at the end of each exercise to be particularly useful when you were de-loading. This is because even though you are using a lighter weight you are achieving progressive overload through the addition of repetitions which is not found with other programs that set a defined repetition range.
Cons
- You will have to purchase 1.25lb plates as most gyms won't carry these. (a minor investment for great results in my opinion)
- Although the simplicity of the program allowed me to set specific goals, after running the program for an extended amount of time may wear you out. To combat this I added a few accessory movements (fluff and puff) to keep the workout interesting but nothing too straining that would affect my main lifts.
Results:
Now for what everyone really cares about. Is this program effective?
Start date 01/12/2018:
1 rep max
Bench: 135 lb
Squat: 190lb
Dead lift: 275 lb
total = 600 lb
End date 01/05/2018
1 rep max
Bench: 185 lb
Squat: 275 lb
Dead lift: 365 lb
total = 825 lb
Overall I've found the program to be quiet useful and am happy with the results and believe it to be one of the best beginner programs out there to build a solid foundation. I plan to keep running the program until I cease to see results and move onto an intermediate program.
I encourage you all to give this program a try to reap the many gains awaiting you!
If you have any questions feel free to leave a comment below and I'll try my best to answer!
If you've found this helpful please leave an up vote below :) as it will be much appreciated.