Program Editor

Greyskull LP

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Pane 01

Source

Starter Syntax

4 workouts·14 exercises·3 days/week·13 config fields

Pane 02

Simulate

Projected schedule

W = week·ID = workout

Week 1 · Session 1

Bench & Squat

bench_squat

Press day: bench 2x5,1x5+ then squat 2x5,1x5+. Optional curls and chin-ups close it out. Neck harness work is the lifter's option.

Log this session

Barbell Bench Press

Set 15 reps @ 30 kg

reps

Set 25 reps @ 30 kg

reps

Set 3 AMRAP 5+ reps @ 30 kg

reps

Squat

Set 15 reps @ 42.5 kg

reps

Set 25 reps @ 42.5 kg

reps

Set 3 AMRAP 5+ reps @ 42.5 kg

reps

Barbell Curl

Set 112 reps @ 12.5 kg

reps

Set 2 AMRAP 12+ reps @ 12.5 kg

reps

Chin-Up

Set 15 reps

reps

Set 25 reps

reps

Set 3 AMRAP 5+ reps

reps

Progression → next session

Barbell Bench Press

Squat

State after session

bench_w32.5

ohp_w20

squat_w45

dead_w60

curl_w12.5

upper_inc2.5

lower_inc2.5