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.
Settings
Units lb
Warm-up Rounding 5

Main Lifts Weight Increment Rep Target Rounding

Bench 10.0 5.0 5 5.0
OHP 10.0 5.0 5 5.0
Squat 10.0 5.0 5 5.0
Deadlift 10.0 10.0 5 5.0

Bench/OHP Antagonist
Row 10.0 5.0 5 5.0
Chin-up 0.0 5.0 5 5.0

Bench/OHP Accessory
Tricep Ext. 10.0 5.0 10 5.0
Bicep Curl 10.0 5.0 10 5.0

Squat/Deadlift Accessory
Ab Rollout 10 5.0
Shrug 10.0 5.0 10 5.0
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Day 1 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 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3
GreySkull LP [β6] 1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3 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 8.2 8.3

Bench/OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP 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 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 45.0
4 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 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0
Warm-Up
3 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 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0
2 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 45.0 45.0 45.0 45.0 45.0 45.0 45.0 50.0 50.0 55.0 55.0
10.0 10.0 15.0 15.0 20.0 20.0 25.0 25.0 30.0 30.0 35.0 35.0 40.0 40.0 45.0 45.0 50.0 50.0 55.0 55.0 60.0 60.0 65.0 65.0
5/5
5/5
5+/5+
105 single
Row/Chin-up Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin
10.0 15.0 20.0 25.0 30.0 35.0 40.0 45.0 50.0 55.0 60.0 65.0
5/5
5/5
5+/5+

Squat/Deadlift Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat
5 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 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0
4 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 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0
Warm-Up
3 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 45.0 45.0 45.0 45.0 45.0 45.0 45.0 50.0 55.0 55.0 55.0
2 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 45.0 45.0 50.0 50.0 55.0 55.0 55.0 60.0 65.0 65.0 70.0
10.0 10.0 15.0 20.0 20.0 25.0 30.0 30.0 35.0 40.0 40.0 45.0 50.0 50.0 55.0 60.0 60.0 65.0 70.0 70.0 75.0 80.0 80.0 85.0
5
5
5+/5+

Tricep Ext./Bicep Curl Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep
10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0
10/10
10/10
10+/10+

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

10.0 10.0 10.0 10.0 10.0 10.0 10.0 10.0
10/10
10/10
10+/10+
Estimated 1RM 1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3 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 8.2 8.3
Bench #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
OHP #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Squat #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
Deadlift #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A

Squat

#N/A