Greyskull LP — Phrak Variation
Three alternating full-body workouts end main lifts with rep-outs, doubling the weight increase after ten reps.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 8 numbers and Catalyst works out every workout from them.
Details
Starting weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | A | B | A |
| 2 | B | A | B |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Start conservatively with a weight you could lift for about eight to ten reps. Finish the last set with as many controlled reps as good technique allows. Deadlifts have one work set. Keep assistance minimal and choose an easier chin-up variation if bodyweight chin-ups are too difficult. Chin-up weight means added resistance, excluding body weight.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Pull-up bar
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Greyskull LP — Phrak Variation in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.