This pandemic has been hard for everyone, but as vaccine's start rolling out and gyms are opening up, it's time to get yourself back in shape. No excuses!
This training program that I'm providing you with is fantastic, and best of all IT'S EASY at first. Now, you might be all motivated, amped up, ready to run to the gym and bust out some crazy workouts for 5 days straight. Let me tell you how much of a BAD IDEA that is. You'll be sore, you'll feel weak, and you won't end up building up the discipline to stay in the gym on a consistent schedule. What a beginner (or someone getting re-introduced to the gym) needs is a slow build up. You'll eventually be able to stay in there and kill it, but you need to work up to it! So that's why I'm going to lay out this fantastic workout program created by Phrakture.
The official name of the workout is the "GreySkull LP" and is described as the "Best Powerbuilding Routine for Beginners". If I refer to its name from here on out I'll just call it GSLP. This program works in a week 1/week 2 format, and are 3 days per week, so here they are:
In week 1:
Monday
- Overhead Press: 2x5, 1x5+ (AMRAP)
- Chinups: 2x5, 1x5+
- Squat: 2x5, 1x5+
Wednesday
- Bench Press: 2x5, 1x5+
- Barbell Row: 2x5, 1x5+
- Deadlift: 1x5+
Friday
- Overhead Press: 2x5, 1x5+
- Chinups: 2x5, 1x5+
- Squat: 2x5, 1x5+
Now, on to week 2:
Monday
- Bench Press: 2x5, 1x5+
- Barbell Row: 2x5, 1x5+
- Squat: 2x5, 1x5+
Wednesday
- Overhead Press: 2x5, 1x5+
- Chinups: 2x5, 1x5+
- Deadlift: 1x5+
Friday
- Bench Press: 2x5, 1x5+
- Barbell Row: 2x5, 1x5+
- Squat: 2x5, 1x5+
AMRAP stands for "As Many Reps As Possible", which means you do it on every single one of the last sets. So for example, you do your overhead press 2x5, then 1x5 is the minimum you need to meet for the final set to move the weight up. If you hit 1x10 or more for your final set, double the weight. If you hit 1x30 for your final set, it is WAY too light and you need to triple it.
To progress, you need to hit that minimum 1x5 on the last set. If you hit that, increase the weight as follows for the next workout:
- Bench Press and Overhead Press: 2.5 pounds
- Squats and Deadlifts: 5 pounds
You might have to buy some microplates if your gym doesn't have them.
I would also encourage you to add some accessory work in there, like dips, curls, lat pulldowns, cable flys, etc. It's really up to you when it comes to the extra work you want to put in. Any extra work you do is most likely going to help you in increasing your lifts in some way.
And as per usual, cardio. Get some running, rowing, or biking in! Your body and heart will thank you later. Running will not kill your gains, as long as you do it AFTER you're done lifting. If you haven't run before, I'd recommend the Couch-2-5K program, which if this post is well received, I'll do a write up of.
If you guys have any questions feel free to leave a comment. Have a great day, and get after those gains!