Beginner Free to follow

The program

Greyskull LP

A three-day beginner strength template with AMRAP final sets. Train squats, presses and deadlifts with a consistent 12-week schedule.

Schedule: 3 days/week
Length: 12 weeks
Main lifts: 4

What you’ll train

The main movements in this program.

Back Squat
Bench Press
Deadlift
Overhead Press

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

General strength plan

Basic strength with AMRAP sets

Newer lifters who want a small exercise list and can judge when to stop an AMRAP set.

Before choosing this plan

The supplied days contain only squat/bench or deadlift/press. There is no upper-body pulling or assistance work.

Equipment

Barbell and plates
Squat rack with safeties
Bench

Progression in this app

With known-weight setup, completing all working targets adds 5 lb by default 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.

About this template

A simplified alternating A/B routine inspired by Greyskull. Exercise order, deadlift volume and frequency are specific to this template; its AMRAP sets do not implement all original progression/reset rules.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

3 sessions

Day 1 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 3 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Week 2

3 sessions

Day 1 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 2 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Week 3

3 sessions

Day 1 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 3 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Week 4

3 sessions

Day 1 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 2 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Week 5

3 sessions

Day 1 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 3 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Week 6

3 sessions

Day 1 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 2 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Week 7

3 sessions

Day 1 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 3 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Week 8

3 sessions

Day 1 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 2 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Week 9

3 sessions

Day 1 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 3 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Week 10

3 sessions

Day 1 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 2 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Week 11

3 sessions

Day 1 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 3 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Week 12

3 sessions

Day 1 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working

Day 2 · Day A

Back Squat main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Bench Press main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
2 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

2 × 5 @ 40%warmup

Rest 1:00
1 × 5 @ 60%warmup

Rest 1:00
1 × 5 @ 85%working

Rest 2:30
1 × 5+ AMRAP @ 85%working

Rest 3:00

AMRAP — this drives your progression

Overhead Press main

2 × 5 @ 40%warmup
1 × 5 @ 60%warmup
2 × 5 @ 85%working
1 × 5+ AMRAP @ 85%working