re: The Greyskull Methods- A Primer

A 1 day a week really don't work very good and you would have to combine vume to make up the lack of frequency.

Go on an A/B schedule. When you go to the gym just do the opposite day you did last time.

Day A
Press-3*5+
Bench-5*10 @50%
Squats-3*5+
Rack pulls-5*5
Close grip bench- 5*10 supersetted with curls
Krok rows-between deads and squats
Sets of chins in between press and bench



Day b
Bench-3*5+
Press- 10*5@50%
Deadlift-1*5+
Squats-5*10@50%
Close grip bench-5*10 supersetted with curls
Krok rows-between deads and squats
Chins in between all press and bench

For progression move up on the 5+ exercises by 5lbs every other session.

On the volume exercises you move up 5% after every 4 sessions.

Just try to add reps on the chins and Kroc rows.


Do your chins and pushups every day.

Eat 300g protein daily. On lift days have an extra 100g shake after the workout.

This is going to be right above your minimal effective dose but way way below your maximum recoverable volume.