Get Swole!

Novice Program (Greyskull LP Variant)

Layout: AxBxCxx Week 1 Week 2 Variations (cursive)

Workout A Overhead Press 3x5 Bench Press 3x5 Row Yates Row

Face Pull 5 x 20 Tricep Pushdown 5 x 20 Pendlay Row

Squat 3x5 Squat 3x5 T-Bar Row

Chin-Up 2 x 6-8 Row 3 x 6-8 Dumbbell Row

Traps 4 x 20 Bicep / Grip Work Meadow's Row

Workout B Bench Press 3x5 Overhead Press 3x5 Bicep / Grip Work Hammer Curl

Tricep Pushdown 5 x 20 Dumbbell Side Raise 4 x 8-10 Reverse Barbell Curl

Deadlift 1x5 Deadlift 1x5 Preacher Curl

Row 3 x 6-8 Chin-up 3 x 6-8 Dead Hang

Bicep / Grip Work Traps 4 x 12 Wrist Curl

Workout C Dumbbell Shoulder Press 3x8 Incline Bench Press 3x5 Traps Behind The Back Shrug

Face Pull 5 x 20 Tricep Pushdown 5 x 20 Snatch Grip Shrug

Squat 3x5 Squat 3x5 Dumbbell Shrug

Chin-up 2 x 6-8 Row 3 x 6-8 Overhead Shrug

Traps 5 x 15-20 Bicep / Grip Work Upright Row

Guidelines for main lifts (bold) Farmer Walk

Home workout Pushups 2 x Failure - Last set is AMRAP, i.e. until failure.

This part is optional Band Pushdown (Fast) 100 reps - Keep rest around 3-4 minutes. Additional comments

and just a suggestion. Band Curl (Fast) 60 reps - May rest 4-5 minutes before AMRAP set. - Rest 1-3 minutes on non-main lifts.

- Progress with 1 kg for upper body, and 2

Neck (all 4 directions) 100 reps - Do not go above chest level on the Upright Row.
kg for lower body.

- If last set goes over 10 reps, double the - If you feel like you need more rest, take 1-2 extra
Plank 2 x Failure
weight increase for the next workout. days off.

Do the home workout 1-2 days a week. - If you fail to make 5 reps in the first set for
Only go really hard on the day after two workouts in a row, deload in the next - Do not forget to stretch and practice mobility!
Workout C, if you feel like it. workout by 10%.