All Program Comparisons
Calculate Greyskull LP Weights Calculate StrongLifts 5x5 Weights
Balanced Upper/Lower AMRAP Progression vs Squat-Every-Day 5×5
Phrak's Greyskull LP vs StrongLifts 5×5
Phrak's Greyskull LP squats twice per week, deadlifts once per week, and ends every main lift with an all-out 5+ AMRAP set. StrongLifts 5×5 squats three times per week with straight 5×5 sets.
| Feature | Greyskull LP | StrongLifts 5x5 |
|---|---|---|
| Experience Level | Beginner | Beginner |
| Weekly Frequency | 3 days / week | 3 days / week |
| Cycle Length | 12 weeks | 12 weeks |
| Primary Focus | Basic strength with AMRAP sets | Barbell strength with rows |
| Progression Rule | With known-weight setup, completing all working targets adds 5 lb by default (10 lb on deadlift) to the reference for later sessions. Custom increases override that default; setting 0 keeps the reference unchanged. With progression enabled, misses hold it; three consecutive failed exposures reduce it by 10%. These are generic app rules, not the full original method. Guided starting weights stay under your control. | With known-weight setup, completing all working targets adds 5 lb by default (10 lb on deadlift) to the reference for later sessions. Custom increases override that default; setting 0 keeps the reference unchanged. With progression enabled, misses hold it; three consecutive failed exposures reduce it by 10%. These are generic app rules, not the full original method. Guided starting weights stay under your control. |
| Required 1RM Inputs | Back Squat, Bench Press, Deadlift, Overhead Press | Back Squat, Bench Press, Barbell Row, Overhead Press, Deadlift |
Virtual Coach Verdict
Choose Greyskull LP When…
- You want more upper-body balance (Chin-Ups, Rows, Bench, Overhead Press) and 2×/week Squatting.
- You love pushing a final 5+ AMRAP set to drive autoregulated progression and rep PRs.
Best For: Newer lifters who want a small exercise list and can judge when to stop an AMRAP set.
Virtual Coach Verdict
Choose StrongLifts 5x5 When…
- Your #1 priority is rapid lower-body strength with 3×/week Squatting.
- You prefer fixed 5×5 straight sets without weekly AMRAP sets.
Best For: Newer lifters who prefer repeated sets of five and a simple alternating routine.
Exercise Selection Comparison
Shared Core Lifts (4)
Back SquatBench PressDeadliftOverhead Press
Only in Greyskull LP (0)
All exercises shared with StrongLifts 5x5
Only in StrongLifts 5x5 (1)
Barbell Row
Frequently Asked Questions
Why do many lifters switch from StrongLifts 5×5 to Greyskull LP?
Squatting heavy 5×5 three times per week before benching or pressing can leave legs fatigued; Greyskull LP places upper-body lifts first and uses a 5+ AMRAP set so resets still build rep PRs.
Does Greyskull LP include Chin-Ups?
Yes. Phrak's Greyskull LP pairs Overhead Press with Chin-Ups and Bench Press with Barbell Rows.