Greyskull LP (GSLP) is a beginner-to-intermediate 3-day full-body strength program built on linear progression. It alternates two workouts (A and B) featuring primary compound lifts, with each exercise culminating in an AMRAP set (As Many Reps As Possible) that allows lifters to accelerate strength gains, set rep PRs, and maintain positive momentum even after deloads.
The Greyskull LP program is a proven 12-week, three-day routine designed to build full-body strength and lean muscle mass while keeping workout fatigue manageable.
Weekly Schedule and Workout Structure
Greyskull LP trains three non-consecutive days per week (for example, Monday, Wednesday, Friday), alternating between Workout A and Workout B:
- Week 1: Workout A (Monday), Workout B (Wednesday), Workout A (Friday)
- Week 2: Workout B (Monday), Workout A (Wednesday), Workout B (Friday)
| Workout | Exercises & Working Sets |
|---|---|
| Workout A | Back squat 2×5 + 1×5+, then bench press 2×5 + 1×5+ |
| Workout B | Deadlift 1×5 + 1×5+, then overhead press 2×5 + 1×5+ |
Understanding the AMRAP (+) Set
The plus sign (+) indicates an AMRAP set (As Many Reps As Possible). After completing two sets of 5 reps, your third set is performed for as many quality repetitions as you can manage with good form.
- Leave one rep in reserve (1 RIR): Always terminate the set before form breaks down or you hit absolute muscular failure.
- Beat previous records: If you get 7, 8, or 10 reps on your final set, log it. These rep records build confidence and stimulate hypertrophy without requiring heavier plates on the bar.
Starting Loads, Progression, and Resets
Progression in Greyskull LP is simple, sustainable, and automatic when tracked in our app:
- Pick your starting weights:
- Guided setup: Pick a comfortable weight on the barbell that you can easily lift for 5 crisp, controlled reps in your first session.
- Calculated setup: If you know your 1RM, enter it during setup and the app calculates your working sets at approximately 85% to give you a challenging 5-rep starting load.
- Add weight every session:
- When you hit at least 5 reps across all sets (including the final AMRAP set), the app automatically adds 5 lb (or 2.5 kg) to that lift for your next workout.
- Handle stalls with a 10% deload:
- If you miss your target 5 reps for three consecutive workouts on a specific lift, reduce the weight by 10%.
- Build back up by 5 lb per session from this lower weight. Because the final set is an AMRAP, your lighter deload workouts allow you to set new high-rep personal records (like 8 to 12 reps), converting a stall into fresh muscular growth.
How Our App Version Differs from the Book
The original Greyskull LP book (authored by John Sheaffer / Johnny Pain) describes optional "plug-ins" such as bodyweight chin-ups, curls, and neck harness work, along with dynamic double-increment jumps when hitting 10+ reps on an AMRAP set.
Our streamlined in-app version focuses strictly on core barbell proficiency: consistent +5 lb linear increases and reliable 10% resets after consecutive misses. Lifters can add their own bodyweight accessories or curls as desired.
If you prefer a three-day linear program that includes barbell rows every week, compare StrongLifts 5×5. If you want built-in chin-ups and direct arm work, review Ivysaur 4-4-8.
Ready to start? Open the Greyskull LP program to preview all 12 weeks and begin tracking free.
Frequently Asked Questions
What is Greyskull LP?
Greyskull LP is a 3-day linear progression strength program for beginners and early intermediates. It alternates squat, bench press, deadlift, and overhead press workouts using a 2×5 + 1×5+ set/rep format.
How do AMRAP sets work in Greyskull LP?
The last set of each compound exercise is an AMRAP set (indicated by the + sign, such as 1×5+). You perform at least 5 reps, then continue for as many crisp, technical reps as possible, stopping 1 rep before mechanical failure.
What should I do when I miss reps or fail to hit 5?
If you fail to achieve 5 reps on your sets for three consecutive workouts on a lift, reduce your working weight by 10%. On subsequent workouts, build back up by 5 lb per session, using the lighter weight to hit high-rep AMRAP PRs (e.g., 8–10 reps).
How is Greyskull LP different from Starting Strength and StrongLifts?
Unlike Starting Strength (3×5) and StrongLifts (5×5) where sets have a fixed 5-rep cap, Greyskull LP features a final AMRAP set on every exercise. This allows lifters to progress reps even on lighter deload weights and reduces systemic fatigue by programming 3 total work sets instead of 5.
What equipment do I need for Greyskull LP?
You only need an Olympic barbell, weight plates, a squat rack or power cage with safety catches, and a flat bench.