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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.

Pick your 3 training days Mon · Wed · Fri
Start this program Get the free spreadsheet
Schedule
3 days/wk
Length
12 weeks
Main lifts
4

What you’ll train

The main movements in this program.

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

Spreadsheet & Calculator

Download the Greyskull LP spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Starting weights are calculated from your 1RM, then increase each session.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day ABack Squat2540%120 lbs1×25 + 1×10 + 1×2.5Warm-up
Day ABack Squat1560%180 lbs1×45 + 2×10 + 1×2.5Warm-up
Day ABack Squat2585%255 lbs2×45 + 1×10 + 1×5—
Day ABack Squat15+85%255 lbs2×45 + 1×10 + 1×5AMRAP — beat your previous best
Day ABench Press2540%90 lbs2×10 + 1×2.5Warm-up
Day ABench Press1560%135 lbs1×45Warm-up
Day ABench Press2585%190 lbs1×45 + 1×25 + 1×2.5—
Day ABench Press15+85%190 lbs1×45 + 1×25 + 1×2.5AMRAP — beat your previous best
Day BDeadlift2540%145 lbs1×45 + 1×5Warm-up
Day BDeadlift1560%215 lbs1×45 + 1×25 + 1×10 + 1×5Warm-up
Day BDeadlift1585%305 lbs2×45 + 1×25 + 1×10 + 1×5—
Day BDeadlift15+85%305 lbs2×45 + 1×25 + 1×10 + 1×5AMRAP — beat your previous best
Day BOverhead Press2540%60 lbs1×5 + 1×2.5Warm-up
Day BOverhead Press1560%85 lbs2×10Warm-up
Day BOverhead Press2585%125 lbs1×25 + 1×10 + 1×5—
Day BOverhead Press15+85%125 lbs1×25 + 1×10 + 1×5—
Day ABack Squat2540%120 lbs1×25 + 1×10 + 1×2.5Warm-up
Day ABack Squat1560%185 lbs1×45 + 1×25Warm-up
Day ABack Squat25+5 lb260 lbs2×45 + 1×10 + 1×5 + 1×2.5—
Day ABack Squat15++5 lb260 lbs2×45 + 1×10 + 1×5 + 1×2.5AMRAP — beat your previous best
Day ABench Press2540%90 lbs2×10 + 1×2.5Warm-up
Day ABench Press1560%140 lbs1×45 + 1×2.5Warm-up
Day ABench Press25+5 lb195 lbs1×45 + 1×25 + 1×5—
Day ABench Press15++5 lb195 lbs1×45 + 1×25 + 1×5AMRAP — beat your previous best
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Read Guide Track this program free

General strength plan

Basic strength with rep-out sets

Newer lifters who want a small exercise list and a final rep-out set with 1 rep left in reserve.

Plain-English Lifting Glossary

  • T1 (Main heavy lift): Primary barbell movement trained for low reps and strength.
  • T2 (Secondary volume lift): Supporting compound movement for moderate reps (6–10) to build muscle and stability.
  • T3 (Light accessory lift): Higher-rep isolation or cable/dumbbell work (12–15+ reps) for joint health and hypertrophy.
  • AMRAP (As Many Reps As Possible): Perform as many clean reps as you can with good form — stop 1 rep before failure.

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

How progression works

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.

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% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 @ 85% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 @ 85% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Day 3 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Week 2

3 sessions

Day 1 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 2 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Week 3

3 sessions

Day 1 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 3 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Week 4

3 sessions

Day 1 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 2 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Week 5

3 sessions

Day 1 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 3 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Week 6

3 sessions

Day 1 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 2 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Week 7

3 sessions

Day 1 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 3 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Week 8

3 sessions

Day 1 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 2 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Week 9

3 sessions

Day 1 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 3 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Week 10

3 sessions

Day 1 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 2 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Week 11

3 sessions

Day 1 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 2 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 3 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Week 12

3 sessions

Day 1 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap

Day 2 · Day A

Back Squat main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Bench Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 2 × 5 · +5 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +5 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Day 3 · Day B

Deadlift main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:00

  • 1 × 5 · +10 lbworking

    Rest 2:30

  • 1 × 5+ AMRAP · +10 lbamrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40% (start light, add 5 lb/session)warmup

  • 1 × 5 @ 60% (start light, add 5 lb/session)warmup

  • 2 × 5 · +5 lbworking

  • 1 × 5+ AMRAP · +5 lbamrap