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 2.5

Main Lifts Weight Increment Rep Target

Bench 60.0 2.5 5
OHP 40.0 2.5 5
Squat 80.0 2.5 5
Deadlift 120.0 5.0 5

Bench/OHP Antagonist
Row 50.0 2.5 5
Chin-up 10.0 2.5 5

Bench/OHP Accessory
Tricep Ext. 25.0 2.5 12
Bicep Curl 25.0 2.5 12

Squat/Deadlift Accessory
Ab Rollout 12
Shrug 100.0 10.0 12
Rounding
2.5
2.5
2.5
2.5

2.5
2.5

2.5
2.5

2.5
2.5
 Week 1 Week 2 Week 3
Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2
GreySkull LP [β6] 1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2

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
4 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
2 50.0 45.0 52.5 45.0 55.0 45.0 55.0 45.0
60.0 40.0 62.5 42.5 65.0 45.0 67.5 47.5
5/5
5/5
5+/5+

Row/Chin-up Row Chin Row Chin Row Chin Row Chin

50.0 10.0 52.5 12.5 55.0 15.0 57.5 17.5
5/5
5/5
5+/5+

Squat/Deadlift Squat Dead Squat Squat Dead Squat Squat Dead

5 45.0 47.5 45.0 45.0 50.0 45.0 45.0 50.0
4 45.0 65.0 45.0 45.0 67.5 47.5 47.5 70.0
Warm-Up
3 55.0 82.5 57.5 57.5 87.5 60.0 62.5 90.0
2 67.5 100.0 70.0 70.0 105.0 72.5 75.0 110.0
80.0 120.0 82.5 85.0 125.0 87.5 90.0 130.0
5
5
5+/5+

Tricep Ext./Bicep Curl Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep
25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0
12/12
12/12
12+/12+

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

100.0 100.0 100.0
12/12
12/12
12+/12+
 Week 4 Week 5 Week 6 Week 7
Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1
3.3 4.1 4.2 4.3 5.1 5.2 5.3 6.1 6.2 6.3 7.1

Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench
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
47.5 45.0 50.0 45.0 52.5 45.0 52.5 45.0 55.0 45.0 57.5
57.5 45.0 60.0 45.0 62.5 45.0 65.0 47.5 67.5 50.0 70.0
70.0 50.0 72.5 52.5 75.0 55.0 77.5 57.5 80.0 60.0 82.5

105 single
Row Chin Row Chin Row Chin Row Chin Row Chin Row
60.0 20.0 62.5 22.5 65.0 25.0 67.5 27.5 70.0 30.0 72.5

Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat
45.0 45.0 52.5 45.0 45.0 55.0 45.0 45.0 57.5 45.0 45.0
50.0 50.0 72.5 52.5 55.0 75.0 55.0 57.5 77.5 57.5 60.0
62.5 65.0 92.5 67.5 70.0 97.5 70.0 72.5 100.0 75.0 75.0
77.5 80.0 112.5 82.5 85.0 117.5 85.0 87.5 122.5 90.0 92.5
92.5 95.0 135.0 97.5 100.0 140.0 102.5 105.0 145.0 107.5 110.0

Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep
25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0 25.0

Ab Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab

100.0 100.0 100.0
 Week 8
Day 2 Day 3 Day 1 Day 2 Day 3
7.2 7.3 8.1 8.2 8.3

OHP Bench OHP Bench OHP

45.0 45.0 45.0 45.0 45.0
45.0 45.0 45.0 47.5 45.0
45.0 57.5 45.0 60.0 45.0
52.5 70.0 55.0 72.5 55.0
62.5 85.0 65.0 87.5 67.5

Chin Row Chin Row Chin

32.5 75.0 35.0 77.5 37.5

Dead Squat Squat Dead Squat

60.0 45.0 45.0 60.0 45.0
82.5 60.0 62.5 85.0 62.5
105.0 77.5 80.0 107.5 80.0
127.5 95.0 97.5 130.0 97.5
150.0 112.5 115.0 155.0 117.5

Bicep Tricep Bicep Tricep Bicep

25.0 25.0 25.0 25.0 25.0

Shrug Ab Ab Shrug Ab
100.0 100.0
Estimated 1RM 1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2
Bench #N/A #N/A #N/A #N/A
OHP #N/A #N/A #N/A #N/A
Squat #N/A #N/A #N/A #N/A #N/A
Deadlift #N/A #N/A #N/A

1 2 3 4 5 6 7 8 9 10 1

5
Squat

4 4.1

3.2 3.3
3 3.1

2.2 2.3
2 2.1

1.2 1.3
1 1.1

0
1 2 3 4 5 6 7 8 9 10
 3.3 4.1 4.2 4.3 5.1 5.2 5.3 6.1 6.2 6.3 7.1
#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 #N/A #N/A #N/A
#N/A #N/A #N/A

8 9 10 11 12 13 14 15 16 17 18 19 20 21 22

7.2 7.3
7.1

6.2 6.3
6.1

5.2 5.3
5.1

4.2 4.3
4.1

3.2 3.3

8 9 10 11 12 13 14 15
#N/A 16 17 18 19 20 21 22
 7.2 7.3 8.1 8.2 8.3
#N/A #N/A
#N/A #N/A #N/A
#N/A #N/A #N/A
#N/A #N/A

20 21 22 23 24

8.2 8.3
8.1

7.2 7.3
7.1

19 20 21 22 23 24