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The program

Greyskull LP: Free Spreadsheet, Percentages & Tracker

Free Greyskull LP spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule
3 days/week
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

Calculate your Greyskull LP weights

Free Greyskull LP spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →
Estimated
Estimated
Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day ABack Squat2540%140 lbs1×45 + 1×2.5—
Day ABack Squat1560%210 lbs1×45 + 1×25 + 1×10 + 1×2.5—
Day ABack Squat2585%300 lbs2×45 + 1×25 + 1×10 + 1×2.5—
Day ABack Squat15+85%300 lbs2×45 + 1×25 + 1×10 + 1×2.5AMRAP — beat your previous best
Day ABench Press2540%105 lbs1×25 + 1×5—
Day ABench Press1560%155 lbs1×45 + 1×10—
Day ABench Press2585%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day ABench Press15+85%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5AMRAP — beat your previous best
Day BDeadlift2540%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day BDeadlift1560%250 lbs2×45 + 1×10 + 1×2.5—
Day BDeadlift1585%355 lbs3×45 + 2×10—
Day BDeadlift15+85%355 lbs3×45 + 2×10AMRAP — beat your previous best
Day BOverhead Press2540%105 lbs1×25 + 1×5—
Day BOverhead Press1560%155 lbs1×45 + 1×10—
Day BOverhead Press2585%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day BOverhead Press15+85%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day ABack Squat2540%140 lbs1×45 + 1×2.5—
Day ABack Squat1560%210 lbs1×45 + 1×25 + 1×10 + 1×2.5—
Day ABack Squat2585%300 lbs2×45 + 1×25 + 1×10 + 1×2.5—
Day ABack Squat15+85%300 lbs2×45 + 1×25 + 1×10 + 1×2.5AMRAP — beat your previous best
Day ABench Press2540%105 lbs1×25 + 1×5—
Day ABench Press1560%155 lbs1×45 + 1×10—
Day ABench Press2585%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day ABench Press15+85%220 lbs1×45 + 1×25 + 1×10 + 1×5 + 1×2.5AMRAP — beat your previous best
Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Read Guide Track this program free

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 (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%warmup

    Rest 1:00

  • 1 × 5 @ 60%warmup

    Rest 1:00

  • 2 × 5 @ 85%working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap

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%amrap

    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%amrap

    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%amrap

    Rest 3:00

    AMRAP — beat your previous best

Overhead Press main

  • 2 × 5 @ 40%warmup

  • 1 × 5 @ 60%warmup

  • 2 × 5 @ 85%working

  • 1 × 5+ AMRAP @ 85%amrap