Phraks Greyskull LP BIG JAKE MOD

Plan Details

The Phraks Greyskull LP BIG JAKE MOD routine by jifunks is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

Based on Johnny Pain's Greyskull Linear Progression ebook with some minor adjustments from Phrak. ... Read More

Based on Johnny Pain's Greyskull Linear Progression ebook with some minor adjustments from Phrak. - First three sets of each lift are for warming up -- 55%/4 reps, 70%/3 reps, 85%/2 reps - Last set is always "As Many Reps As Possible" (AMRAP) - Progress with 2.5 pounds for upper body and 5 pounds for lower body - If final AMRAP set hits 10+ reps, double weight increase - Any barbell row variant will do - Phrak is partial to Yates - Feel free to use power cleans to warmup for Deadlifts - Chinups are palms facing you, approximately shoulder width grip -- begin unweighted, adding weight in 2.5 pound increments - If you cannot do 3x5 chinups, do negatives until you can - If you fail to make 5 reps in the FINAL SET, deload by 10%