re: The Greyskull Methods- A Primer

Ok so some have asked for a simple A/B template. Here is something I posted posted in another thread. This is for strength and aesthetics, focusing on bringing up the lower chest line with lots of dips, bringing up the arms with chins and dips, and creating the V-shape with the chins, press and lateral raises. Add 2.5lbs on upper body, 5 on squats and deads.

For the bodyweight exercises either pick a number you can get in 10-12 sets with 1 min rest or pick a time period and get max reps in the time period.

JUST GET frickING STRONG ON THE DAMN EXERCISES LISTED!!! If you do that and eat 300g of protein a day, everything else takes care of itself. Stop bouncing around and get strong.

Just set it up on a simple A/B rotation with rpt or the greyskull traditional 2x5,1x5+

A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20


B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20


5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.



Here are some subs if you want to:

Press for zpress, db press etc

Chins for rope climbs, racked chins

Dips for cgbp or reverse grip bench, weighted close grip pushups

Squats for front squats, walking lunges, split squats, heavy thrusters

Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows

Any db or variant exercise for the main lifts.

Incline for bench, weighted ring pushups etc

Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise