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Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program is a fantastic 3 day per week routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic periodization, GreySkull LP is a fantastic choice amongst the beginner programs.
GreySkull LP Program Spreadsheet
This is a 6 week program.