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Greyskull LP Routine for Size and Strength?


#1

I am 47, 187 pounds, 6’ tall, fairly athletic build. No real gut to speak of but not nearly as strong as I could be.

Fairly new to lifting and have been doing a full body beginner routine for about 5-6 months. Its been OK but I am ready to move to something else.

I came across the Greyskull LP programs and got ahold of the book and read through it. Seems like something that I would like to try. after Googling a bit though, its hard to find current info on it. All forum posts are 3-6 years old for the most part.

So is it still a viable program to use to gain size and strength? The AMRAP?

This is what I am thinking of running. Its straight from the book other than I added the Yates Rows myself.

Any advise on what is listed here? Is this a good program to gain with or should I be looking elsewhere?

A disclaimer…I cannot go to a gym. I have to workout at home. I have a rack, a set of dumbells from 5- 45 pds, EZ bar, and free weights.

This limits the programs that I can do since I dont have all the equipment to do a lot of the exercises in them so this is another reason this looks good. I can do it from home. I’d have to buy some microplates that would be needed for this.

Also, not sure that I can do the fasted walking in the morning and make it fit around work. I do take my dog for a walk every evening for about 2 miles or so. Would that suffice?

Greyskull LP with Mass Gain/Strength and Hypertrophy Focus

Monday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
PM: Weight training
Press 2 x 5, 1 x 5+
Weighted chins 2 x 6-8
Squat 2 x 5, 1 x 5+
Neck harness 4 x 25

Tuesday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins

Wednesday
Throughout day: Frequency Method Push-ups and Chins
PM: Weight training
Bench press 2 x 5, 1 x 5+
EZ curl bar curl 2 x 10-15
Deadlift 5+
Yates Row: 2 x 6-8
Neck harness 4 x 25

Thursday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins

Friday
Throughout day: Frequency Method Push-ups and Chins
PM: Weight training
Press 2 x 5, 1 x 5+
Weighted chins 2 x 6-8
Squat 2 x 5, 1 x 5+