What is Greyskull LP?
Sheaffer wrote Greyskull LP (the Greyskull Linear Progression) as a response to classic 3 x 5 beginner programs. Two ideas set it apart. The last set of each lift is an AMRAP, written 5+, so a strong day turns into extra reps instead of being capped at five. And when a lift stalls, you take 10 % off and build back up instead of grinding at the same weight. His book adds optional "plug-ins" for accessories and versions for different goals.
The version most people run, and the one most searches are about, is Phrak's Greyskull LP. Phrakture, a moderator of r/Fitness, adapted the program and added chin-ups and barbell rows on the same 2 x 5, 1 x 5+ scheme, so the upper back gets as much work as the presses. The rest of this page describes that version.
Phrak's Greyskull LP template
| Workout A | Workout B |
|---|---|
| Overhead press 2 x 5, 1 x 5+ | Bench press 2 x 5, 1 x 5+ |
| Chin-up 2 x 5, 1 x 5+ | Barbell row 2 x 5, 1 x 5+ |
| Squat 2 x 5, 1 x 5+ | Deadlift 1 x 5+ |
Train three non-consecutive days a week and alternate the workouts, so one week is A, B, A and the next is B, A, B. Every lift is trained three times in two weeks. The first two sets are fixed at 5 reps; only the last set is open ended. Deadlifts get a single 5+ set, which keeps the lower back fresh for squats two days later.
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| 1 | A | B | A |
| 2 | B | A | B |
Rest about 2 to 3 minutes between sets as a rule of thumb, longer on squats when the weights get heavy. Sessions with warm-ups usually take 45 to 60 minutes.
Progression: jumps, the AMRAP and the 10 % reset
- Add weight every sessionWhen you hit all the prescribed reps, add 1.25 kg (2.5 lb) to upper body lifts (press, bench press, row, chin-up) and 2.5 kg (5 lb) to lower body lifts (squat, deadlift) next time. Each lift progresses on its own.
- Double the jump on a big AMRAPIf the 5+ set reaches 10 reps or more, add twice the normal amount: 2.5 kg (5 lb) on upper body lifts, 5 kg (10 lb) on lower body lifts. This lets you catch up quickly if you started too light.
- Reset by 10 % when you missIf you fail to get 5 reps on any set of a lift, take 10 % off that lift next session and work back up. Only the lift you missed resets. The reset weight comes back fast, and the AMRAP sets usually beat your old rep count on the way.
Example: a squat of 80 kg (176 lb) for 5, 5, 7 means 82.5 kg next time. 80 kg for 5, 5, 11 means 85 kg. If you then get 5, 5, 4 at 100 kg, the next squat session is 90 kg.
Chin-up progression
Chin-ups start at bodyweight. Once you get all the reps, add weight with a dip belt or a backpack in the same 1.25 kg (2.5 lb) steps. If you cannot yet do 5 chin-ups, use the lat pulldown or band-assisted chin-ups for the same sets until you can, a common substitution in the program's community.
Starting weights
Start light, then let the jumps and the AMRAP rule find your level. The empty bar, 20 kg (45 lb), is fine for the press, bench press and squat if you are new. Rows and deadlifts can start heavier, for example 40 to 60 kg (88 to 132 lb), because they are stronger lifts and the bar needs to sit at the right height from the floor.
If you have trained before, take a weight you can lift for about 8 clean reps and start there. Your first AMRAP sets will be high, the double jump kicks in, and within a couple of weeks you will be at a weight that challenges you. Learning the lifts well matters more than starting heavy: the squat, bench press, overhead press and deadlift guides cover the technique.
Accessories and Greyskull LP variants
Phrak's version keeps extras optional. The program's community commonly allows a few accessories at the end of a session, such as curls, triceps work, face pulls or ab work, for 2 to 3 sets of 8 to 15. Keep them short: the main lifts drive the progress, and long sessions eat into recovery.
"Greyskull LP variants" usually means the plug-ins and goal based versions in Sheaffer's book, or community changes to Phrak's template such as swapping chin-ups for pulldowns. If you want accessories built in from day one, GZCLP adds a second lift and an accessory tier to every workout.
Run Greyskull LP in Gripp
Log your 5+ sets and Gripp keeps an estimated 1RM per lift on a progress chart, so a 5, 5, 11 day shows up as real progress. On accessories, Gripp tells you what to lift next session using rep ranges. Need to swap chin-ups for pulldowns for a few weeks? Ask the coach, and the change only happens when you approve it.
Join the waitlistGreyskull LP vs other beginner programs
| Program | Main scheme | On failure | Upper back work |
|---|---|---|---|
| Greyskull LP (Phrak's) | 2 x 5, 1 x 5+ | Cut 10 % and rebuild | Chin-ups and rows as main lifts |
| Starting Strength | 3 x 5 (deadlift 1 x 5) | Repeat the weight, then reduce | Power cleans, chin-ups later |
| StrongLifts 5x5 | 5 x 5 (deadlift 1 x 5) | Repeat, then deload | Barbell row |
| GZCLP | T1 5 x 3+, T2 3 x 10, T3 3 x 15+ | Change sets and reps first | Pulldowns and rows as T3 |
Greyskull LP has the lowest volume per lift of the group, which makes it easy to recover from and a good fit for people who also run or play sport. The extra chin-ups and rows balance the pressing, and the AMRAP sets give you something to beat even on days the weight does not move.
When to move on
Run Greyskull LP as long as the weights keep climbing, often 2 to 4 months or more. You are ready for an intermediate program when you reset the same lifts again and again and the 5+ sets barely reach 5 even after a reset. The Texas Method, with its weekly volume and intensity days, and nSuns are common next steps. Read more about why small, steady increases work in the progressive overload guide.
