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Started By
Message
re: The Greyskull Methods- A Primer
Posted on 6/6/17 at 10:33 am to lsu777
Posted on 6/6/17 at 10:33 am to lsu777
Templates from the Book-
GSLP with Greyskull Gladiator Linebacker Focus- See Page 106
Week 1:
• Monday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
PM Weight Session
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Squat-2x5,1x5+
o Neck Harness-4x25
• Tuesday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
• Wednesday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Deadlift-1x5+
o Neck Harness-4x25
o High Intensity Conditioning session-10 min time limit
• Thursday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
• Friday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
PM Weight Session
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Squat-2x5,1x5+
• Saturday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
Week 2
• Monday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
PM Weight Session
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Squat-2x5,1x5+
o Neck Harness-4x25
• Tuesday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
• Wednesday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Deadlift-1x5+
o Neck Harness-4x25
o High Intensity Conditioning session-10 min time limit
• Thursday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
• Friday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
PM Weight Session
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Squat-2x5,1x5+
• Saturday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
GSLP with Mass Gain/Strength and Hypertrophy Focus- See page 108
Week 1:
• Monday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
PM Weight Session
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Squat-2x5,1x5+
o Neck Harness-4x25
• Tuesday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
• Wednesday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Deadlift-1x5+
o Neck Harness-4x25
• Thursday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
• Friday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
PM Weight Session
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Squat-2x5,1x5+
• Saturday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
Week 2
• Monday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
PM Weight Session
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Squat-2x5,1x5+
o Neck Harness-4x25
• Tuesday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
• Wednesday-
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Deadlift-1x5+
o Neck Harness-4x25
• Thursday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
• Friday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
PM Weight Session
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Squat-2x5,1x5+
• Saturday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
GSLP for Mass Gain with Rotating Lifts-See page 105
Week 1:
• Monday- Day A1
o Incline Barbell Bench-2x5,1x5+
o Curl Variant-2x10-12
o Squat-2x5,1x5+
o Neck Harness-4x25
• Wednesday- Day B1
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Deadlift-1x5+
o Neck Harness-4x25
• Friday- Day A2
o Decline Bench-2x5,1x5+
o Curl Variant-2x10-12
o Front Squat-2x5,1x5+
o Neck Harness-4x25
Week 2:
• Monday-Day B2
o Sitting Barbell Press-2x5, 1x5+
o Lat Pulldown-2x6-8
o DB Row-2x12-20 per hand
o Squat-2x5,1x5+
• Wednesday-
o Incline Barbell Bench-2x5,1x5+
o Curl Variant-2x10-12
o Deadlift-1x5+
o Neck Harness-4x25
• Friday-
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+
o Neck Harness-4x25
GSLP for Fat Loss- See page 109 for details and simple rules. This is the simplest form of the GSLP for fat loss.
Week 1:
• Monday-
o AM Fasted walk(45 min)
o “PM Weight Session
o Press-2x5,1x5+
o Squat-2x5,1x5+
• Tuesday
o 20 Min Aerobic Solution-See page 82
• Wednesday-
o AM Fasted walk(45 min)
o Barbell Bench-2x5,1x5+
o Deadlift-1x5+
• Thursday
o 20 Min Aerobic Solution-See page 82
• Friday-
o AM Fasted walk(45 min)
o “PM Weight Session
o Press-2x5,1x5+
o Squat-2x5,1x5+
• Saturday-
o 20 Min Aerobic Solution-See page 82
Barbell Medicine GSLP Strength Bias Template
GSLP with Greyskull Gladiator Linebacker Focus- See Page 106
Week 1:
• Monday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
PM Weight Session
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Squat-2x5,1x5+
o Neck Harness-4x25
• Tuesday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
• Wednesday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Deadlift-1x5+
o Neck Harness-4x25
o High Intensity Conditioning session-10 min time limit
• Thursday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
• Friday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
PM Weight Session
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Squat-2x5,1x5+
• Saturday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
Week 2
• Monday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
PM Weight Session
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Squat-2x5,1x5+
o Neck Harness-4x25
• Tuesday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
• Wednesday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Deadlift-1x5+
o Neck Harness-4x25
o High Intensity Conditioning session-10 min time limit
• Thursday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
• Friday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
PM Weight Session
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Squat-2x5,1x5+
• Saturday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Burpee workout for Villain Challenge #1
GSLP with Mass Gain/Strength and Hypertrophy Focus- See page 108
Week 1:
• Monday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
PM Weight Session
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Squat-2x5,1x5+
o Neck Harness-4x25
• Tuesday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
• Wednesday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Deadlift-1x5+
o Neck Harness-4x25
• Thursday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
• Friday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
PM Weight Session
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Squat-2x5,1x5+
• Saturday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
Week 2
• Monday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
PM Weight Session
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Squat-2x5,1x5+
o Neck Harness-4x25
• Tuesday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
• Wednesday-
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Deadlift-1x5+
o Neck Harness-4x25
• Thursday
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
• Friday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
PM Weight Session
o Barbell Bench-2x5,1x5+
o EZ Curl Bar curl-2x10-12
o Squat-2x5,1x5+
• Saturday-
o AM Fasted walk(20-30 min)
o “Homework”-Frequency Method Pushups and Chins
GSLP for Mass Gain with Rotating Lifts-See page 105
Week 1:
• Monday- Day A1
o Incline Barbell Bench-2x5,1x5+
o Curl Variant-2x10-12
o Squat-2x5,1x5+
o Neck Harness-4x25
• Wednesday- Day B1
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Deadlift-1x5+
o Neck Harness-4x25
• Friday- Day A2
o Decline Bench-2x5,1x5+
o Curl Variant-2x10-12
o Front Squat-2x5,1x5+
o Neck Harness-4x25
Week 2:
• Monday-Day B2
o Sitting Barbell Press-2x5, 1x5+
o Lat Pulldown-2x6-8
o DB Row-2x12-20 per hand
o Squat-2x5,1x5+
• Wednesday-
o Incline Barbell Bench-2x5,1x5+
o Curl Variant-2x10-12
o Deadlift-1x5+
o Neck Harness-4x25
• Friday-
o Press-2x5,1x5+
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+
o Neck Harness-4x25
GSLP for Fat Loss- See page 109 for details and simple rules. This is the simplest form of the GSLP for fat loss.
Week 1:
• Monday-
o AM Fasted walk(45 min)
o “PM Weight Session
o Press-2x5,1x5+
o Squat-2x5,1x5+
• Tuesday
o 20 Min Aerobic Solution-See page 82
• Wednesday-
o AM Fasted walk(45 min)
o Barbell Bench-2x5,1x5+
o Deadlift-1x5+
• Thursday
o 20 Min Aerobic Solution-See page 82
• Friday-
o AM Fasted walk(45 min)
o “PM Weight Session
o Press-2x5,1x5+
o Squat-2x5,1x5+
• Saturday-
o 20 Min Aerobic Solution-See page 82
Barbell Medicine GSLP Strength Bias Template
This post was edited on 6/27/18 at 4:36 pm
9
Posted on 6/6/17 at 11:07 am to lsu777
How to Add Volume to the GSLP
strength and conditioning Challenges to pursue
old Greyskull Elite S&C site
strength and conditioning Challenges to pursue
old Greyskull Elite S&C site
This post was edited on 8/5/19 at 3:02 pm
Posted on 6/6/17 at 1:21 pm to lsu777
Going to link this thread in the compilation thread of programs. Awesome work!
Posted on 6/7/17 at 8:46 am to lsu777
quote:
GSLP with Greyskull Gladiator Linebacker Focus
I think this is the version I'm going to go with to try and burn some fat. frick burpees, but it's time to nut up.
Will it be a big deal if I add a workout of strictly arms on saturdays? 6 sets of some type of curl variation and 6 sets of tricep work?
This post was edited on 6/7/17 at 8:47 am
Posted on 11/6/17 at 10:02 am to lsu777
I too have consulted with John a couple of times and love the program. When I was laid off a few years back I made the best gains of my life on the program. I have since strayed and due to being older (44) and working a tough more physical job as a mailman, sporadic lower back issues etc my strength has suffered. This thread is invaluable and I have decided to commit to this for the next year. I had a few questions though. I’m just keeping it basic and doing the base program with frequency pushups, band assisted chin ups using nightly ladders and just a couple plug ins such as barbell curls and a row variant such as inverted body weight rows or chest supported dumbbell rows. I like doing and believe in going heavier for barbell curls, can those go to a 1x5, 1x5+ set up or similar to your close grip suggestion go to a 1 or 2x8, 1x8+ set up? 2nd question, if recovery becomes an issue can I have two days in between workouts and work off of a 9-10 day “week” or micro cycle? Last question, I am very weak in body weight movements, if I do frequency pushups is 4-5 x a day sufficient? If I can only do 15 push-ups before coming close to failure should I do frequency sets of 7-8 to begin? How should these be programmed to progress over the coming weeks?
Thanks
Thanks
Posted on 6/1/18 at 4:52 pm to lsu777
I've been following greyskull for 9 weeks now. I'm coming up to my deload week where I plan on completely resting and taking 5% off when I come back. Do I continue to do the body weight homework during this rest? (I've been doing ladder for push ups and chin ups).
Btw I'm loving this I've put on 25 lbs 5 rep max squat, 10 bench and haven't had to deload deads yet.
Btw I'm loving this I've put on 25 lbs 5 rep max squat, 10 bench and haven't had to deload deads yet.
Posted on 1/1/19 at 1:52 pm to lsu777
I'm reading his method now. I like working out 4 times a week, but I've also been rock climbing / skiing too, so I may not do his 4 times a week method.
Posted on 2/22/19 at 1:11 pm to lsu777
quote:
GSLP with Mass Gain/Strength and Hypertrophy Focus- See page 108
Hey lsu777
I bought the book and I really like this template from the book. But I feel like it's missing barbell rows or weighted dips? How would you plug them in?
Also, should I add dips to the "homework"?
Or maybe I should scratch everything and just use your hypertrophy template?
Thanks.
This post was edited on 2/22/19 at 1:17 pm
Posted on 1/6/20 at 8:35 pm to lsu777
Your write up has a section concerning body weight exercises being critically important, "homework". But, the fat loss programming has no mention of including this where as some others do. Should I be including frequency method burpees right now or not?
Also, suggestions for the 20-minute aerobic solution for T/TH?
Also, suggestions for the 20-minute aerobic solution for T/TH?
Posted on 4/16/20 at 12:36 pm to lsu777
Anyone still have the villain challenges? They're dead links. 
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