Beginner
Greyskull LP
Greyskull LP is a beginner linear progression program featuring AMRAP final sets that drive auto-regulation. Alternates upper and lower focus across 3 days per week with compound lifts.
Read about the history and methodology strength powerlifting linear progression beginner
Duration
12 weeks
Frequency
3 days / wk
Exercises
4 unique
Difficulty
Beginner
Program Structure
Week-by-week breakdown of your training
D1
Day A
2 exercises
1
Back Squat Main
2×5 @ 40%
1×5 @ 60%
3×5 @ 85%
2
Bench Press Main
2×5 @ 40%
1×5 @ 60%
3×5 @ 85%
D2
Day B
2 exercises
1
Deadlift Main
2×5 @ 40%
1×5 @ 60%
2×5 @ 85%
2
Overhead Press Main
2×5 @ 40%
1×5 @ 60%
3×5 @ 85%
D3
Day A
2 exercises
1
Back Squat Main
2×5 @ 40%
1×5 @ 60%
3×5 @ 85%
2
Bench Press Main
2×5 @ 40%
1×5 @ 60%
3×5 @ 85%