GreySkull Linear Program's (LP) founding routes are pretty well known by now, but to cut a long story short the founder of the program Johnny Pain (John Sheaffer) ran the program ‘Starting Strength’ and found it completely subpar and lacking in many ways.
Johnny therefore set out to rectify this by creating his own program that he believed corrected the issues he found with Starting Strength.
I’ve reviewed in the past a 'Prak Variant' of the original GreySkull LP in the past, however, I found flaws with the program which inspired me to create my own variant.
The GreySkull LP program is popular due to its simplicity and the use of the final set Max Rep technique. It is a fantastic Novice program and can be run for up to eight weeks continuously as it works of a Training Max (90% of your 1RM) and has you raining only three days per week.
Benefits of JH Variant
- I’ve designed a Pounds and Kilograms version
- Improved selection of Secondary Accessory lifts; not just Rows and Chin-ups!
- Increased Deadlift volume, not just 1 set of 5 reps which is ridiculous!
- Removal of the silly and dated 'Neck Harness' exercise
- More flexibility in terms of weight increments
- Eight-week duration rather than six weeks
- I provide an in-depth analysis on how to use the spreadsheet
- Removed the original 'chin-ups everyday' concept to just once a week (I replaced Chin-ups with Supinated Grip Pull-ups)
- The JH Variant is more geared towards Strength Training
Introduction to GreySkull
The Greyskull LP, often referred to as the Greyskull Linear Progression, is a popular strength training program that was developed by John Sheaffer. This program is designed to help individuals increase their strength and build lean muscle mass efficiently while also focusing on overall physical development.
The Greyskull LP is known for its simplicity and effectiveness. It follows a linear progression model, meaning that the weight lifted increases in a gradual and structured manner. This approach allows individuals to consistently make progress and avoid hitting frustrating plateaus.
The program primarily focuses on compound lifts such as the squat, bench press, overhead press, and deadlift. These exercises engage multiple muscle groups and have a direct impact on overall strength development. Through consistent training and incremental increases in weight, individuals following the Greyskull LP can experience significant improvements in their strength levels over time.
One notable aspect of the Greyskull LP is the inclusion of a unique set-rep scheme called the AMRAP (As Many Reps As Possible) set. After completing the prescribed sets and reps for an exercise, the individual is encouraged to perform one additional set where they aim to complete as many reps as possible with a slightly reduced weight. This allows for an extra challenge and can help break through plateaus.
Another standout feature of the Greyskull LP is the emphasis on customization and individualization. The program provides flexibility for individuals to tailor it to their specific goals, preferences, and physical capabilities. This allows for a more personalized experience, making it suitable for both beginners and experienced lifters.
Moreover, the Greyskull LP promotes a balanced approach to training, incorporating not only strength exercises but also conditioning work to enhance cardiovascular fitness. This holistic approach ensures that individuals on the program develop a well-rounded level of physical fitness.
Overall, the Greyskull LP is a highly regarded strength training program that has gained a strong following due to its simplicity, flexibility, and proven effectiveness. Whether one's goal is to increase strength, build muscle, or improve overall physical fitness, the Greyskull LP offers a structured and adaptable framework that can help individuals achieve their desired results.