Greyskull hypertrophy accessory lifts

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Had a baby recently

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B: 235
S: 285
DL: 355

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Those are impressive numbers still after you gave birth.

Just hit up the aesthetics template and hit the pushups and chins ups hard at home to start with. The pushups and chins are the volume builders.

Do that for 8-12 weeks until your start stalling, then make another post and we can adjust from there. Start light with weight you can handle 10-12 times.

Hit your protein and calorie numbers and the muscle will come.

Awesome, I went back on your post.


Week 1:
• Monday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+

• Wednesday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Deadlift-1x5+

• Friday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+

Week 2:
• Monday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+

• Wednesday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Deadlift-1x5+

• Friday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+



I’ll follow this with push-ups and chins at home and update afterwards

Yeah I figured that. I’ve always done a bro split or PPL so I wasn’t sure how accessories work on a program like this.

pretty much what deaf said. in general i tell people to run the greyskull templates as is through atleast 1 reset on a particular lift and when they go to reset again, adjust volume as they feel is needed.

most people that say they are doing greyskull lp though are not doing the bodyweight work. if you are not doing the bodyweight homework of pushups and chins, you are not doing the gslp.

The pushup progression and the chinup progressions are where you get your volume in. Now as you progress those pusups become harder as you decrease leverage by elevating the feet. then you add weight so its not just adding reps forever.

then you eventually move to dips, then weighted dips. For most people if done right, greyskull will turn you into a bad arse.

but like deaf said, its trying to teach you a set of principles which are:

-focus on mobility and a proper warm up- essentially take care of yourself

-focus on the big lifts and get strong as frick. I.E stop frickarounditus

-use bodyweight lifts to supplment volume

-keep a log book and make sure you are setting PRs frequently. PRs doesnt mean only 1 rep max, but also rep maxes

-if you want to hit a lagging body part, you dont just throw a bunch of junk volume in. You change your key lifts up to match the goal. For example the stuff the sleeves program doesnt have you doing a bunch of curls, instead it focuses on close grip on the big push movements, switching the homework to close grip bench and upping the volume on the chins.

-dont forget conditioning. But either make it count in the form of 10-12 min max of hard hard conditioning or if easy conditioning choose to walk if aesthetics and basic health is the goal or choose a performance goal in running and go after it.

-everything is performance based and focusing on mastering the basics.

-keep your diet simple and hit your protein/calorie goals

Awesome, appreciate it. I’ll update in 12ish weeks