Greyskull LP Guide: Master This Effective Strength Program

Looking for a workout that actually builds both strength and muscle? Greyskull LP could be what you need.

This 3-day-per-week program focuses on linear progression to help beginners make steady gains. Greyskull LP blends powerlifting basics with bodybuilding tactics, so you get stronger and put on muscle at the same time.

What makes Greyskull LP stand out from other beginner programs is its use of AMRAP sets (As Many Reps As Possible) on the last set of each exercise. This clever twist pushes you to work harder and lets the program adjust to your performance in real time.

John Sheaffer (aka Johnny Pain) created the program and made it customizable with different plug-ins and modifications to fit your goals.

Unlike some rigid beginner programs, Greyskull LP allows flexibility while sticking to core principles that actually deliver. You’ll focus on compound moves like squats, bench press, overhead press, and deadlifts. As you progress, you can adapt the program.

It’s simple, effective, and ideal for anyone new to serious strength training who wants a plan that grows with them.

Key Takeaways

• Greyskull LP is a 3-day full-body program that uses linear progression and AMRAP sets to build strength and muscle at the same time.
• You can tweak the basic Greyskull template with different plug-ins to hit your own goals and still keep moving forward.
• The program’s reset protocol helps you break through plateaus by dropping weight for a bit, then building back up to smash new PRs.

What Is Greyskull LP?

Greyskull LP is a strength training program that runs on linear progression. It’s designed to help beginners build strength and muscle, fast.

You’ll train three days per week, focusing on compound lifts with straightforward protocols.

Core Principles of Greyskull LP

Greyskull LP (Linear Progression) is all about progressive overload. You gradually bump up the weight to get stronger.

The program uses a 3×5+ rep scheme. That “+” means the last set is an AMRAP (As Many Reps As Possible). This AMRAP set is what really separates Greyskull LP from other beginner programs.

You’ll usually train Monday, Wednesday, and Friday. That gives you plenty of recovery between sessions.

If you can’t hit your reps, you just drop the weight by 10% and work back up. No drama, just progress.

Key lifts alternate like this:

• Day A: Bench Press/Overhead Press, Squats
• Day B: Bench Press/Overhead Press, Deadlifts

After a successful session, add 2.5 pounds to upper body lifts and 5 pounds to lower body lifts.

Origins and Development

John Sheaffer developed Greyskull LP as a tweak to other beginner programs like Starting Strength. He wanted to fix some limitations in those routines, especially around upper body training and variety.

Now, there are several popular variants, like Phrak’s Greyskull LP. These keep the core ideas but make small changes for different goals.

Sheaffer built in a “plug-in” system so you can add exercises based on what you want to work on. That flexibility is probably why the program’s still so popular.

Key Goals and Outcomes

GSLP’s main aim is to build both strength and size. It’s a real “powerbuilding” approach.

You’ll focus on getting good at the basics: squats, bench press, overhead press, and deadlifts.

Most people see strength gains every week, especially in the first 3-6 months.

The AMRAP sets also drive muscle hypertrophy. If you want to get stronger and look better, Greyskull’s got you covered.

You’ll also pick up habits that matter down the road:

• Training consistently
• Using good technique
• Understanding progressive overload
• Managing recovery

Honestly, you’ll build both your body and your mindset for more advanced lifting later on.

Program Structure and Workouts

Greyskull LP sticks to a simple structure with alternating workouts. You’ll train three times a week, focusing on compound lifts and those crucial AMRAP sets.

Workout A Explained

Workout A hits both upper and lower body with big movements:

• Overhead Press/Bench Press: 2 sets of 5, then 1 AMRAP set
• Squats: 2 sets of 5, then 1 AMRAP set
• Accessory work: Usually pulling moves like chin-ups or rows

You’ll switch between overhead press and bench press each time you do Workout A. That keeps your upper body balanced and avoids overdoing one move.

AMRAP sets matter most here. You want at least 5 reps, but if you can go past that, do it. Pushing yourself on these sets really speeds up progress.

You can pick accessory exercises based on your own needs. Chin-ups, rows, curls—whatever helps with your weak spots.

Workout B Overview

Workout B is the other half of the equation:

• Bench Press/Overhead Press: 2 sets of 5, 1 AMRAP set (opposite of Workout A)
• Deadlifts: 1 set of 5 (no AMRAP)
• Accessory work: Similar to Workout A, usually pulling movements

Deadlifts get just one work set. That’s enough, since deadlifts are tough and can burn you out if you overdo them.

Alternate the press you didn’t do last time. If you benched last, do overhead press now.

Accessory work is up to you. Some folks add face pulls, lateral raises, or arm work. Try to keep workouts to 45-60 minutes for best recovery.

Weekly Training Frequency

Greyskull LP uses a three-day schedule, usually in an A/B/A, B/A/B rotation.

Week 1:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A

Week 2:

• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B

This gives you just enough frequency for each big movement, with 48-72 hours to recover.

Rest days fall in between, and the weekend gives you a full break. If you miss a day, just keep the A/B pattern going—don’t try to cram in extra sessions.

Consistency really matters. Even two workouts a week is better than nothing.

AMRAP Sets and Autoregulation

The signature of Greyskull LP is the AMRAP set at the end of each main exercise (except deadlifts).

Here’s how it goes:

• Do your first two sets of 5
• On the third set, do as many reps as you can safely manage
• If you hit 10+ reps, bump up the weight next session:
  • 2.5 lbs for upper body moves
  • 5 lbs for lower body moves

This lets your own performance dictate your progress. Some days you’ll feel great and push out more reps, speeding things up.

Using microplates (like 1.25 lbs) can make upper body jumps more manageable. That way you don’t stall as quickly.

If you can’t get 5 reps on the AMRAP, drop the weight by 10% for that lift next time. Usually, you’ll come back stronger after a short reset.

Main Lifts and Exercise Selection

Greyskull LP puts the spotlight on big compound barbell lifts. These moves hit a ton of muscle and are the backbone for both strength and size.

You’ll keep pushing for progressive overload on these, but you can add in “plug-ins” (accessory work) for more customization.

Squat Technique and Progression

The squat is a staple in Greyskull LP, usually twice a week. Do it first in your session while you’re fresh.

Form matters. Stand with feet shoulder-width, toes slightly out. Brace your core, chest up, and sit back like you’re reaching for a chair. Go down until your thighs are parallel to the floor, or lower if you can.

Add 2.5 pounds each time, following the Greyskull method. If you stall, drop the weight by 10% and climb back up. It’s a simple but effective way to keep moving forward.

Getting some smaller plates helps a lot, especially as you get stronger. Microloading with 0.5-1.25 lb plates can keep your progress steady.

Bench Press Fundamentals

Bench press builds upper body pushing strength—chest, shoulders, triceps. In Greyskull LP, you’ll bench twice a week, alternating with overhead press.

Set up with shoulders and glutes on the bench, feet planted. Grip the bar and try to “break” it by twisting your hands outward, pulling shoulder blades together. Lower the bar to your mid-chest, touch lightly, and press up.

Use a grip that keeps forearms vertical at the bottom. Keep your wrists stacked over elbows.

Add 2.5 pounds each session. If you hit a wall, use the 10% deload and work back up. Some folks like to add close-grip or incline presses as plug-ins to shore up weak spots.

Deadlift Emphasis

Greyskull LP programs the deadlift just once a week, and honestly, that’s smart—it really drains your recovery if you overdo it. This compound movement engages tremendous overall muscle mass, working your posterior chain, core, and grip strength.

Start with your feet about hip-width apart and the bar over your mid-foot. Hinge at your hips, grab the bar with your hands just outside your legs.

Keep your chest up and your back flat. Pull the bar close to your body as you lift.

Deadlifts in this program get just one work set of 5+ reps. That lower volume matches the exercise’s intensity but still gives your muscles the challenge they need.

You’ll add 5 pounds per session, not 2.5. If your form falls apart as the weight climbs, try rack pulls or deficit deadlifts while you build up.

Some lifters like to add Romanian deadlifts as accessories for better technique and to hit the posterior chain a bit more.

Overhead and Shoulder Press

The overhead press mainly hits your shoulders, triceps, and those core stabilizers. In Greyskull LP, it alternates with bench press and usually shows up twice a week.

Stand with your feet shoulder-width apart and grip the bar just outside shoulder width. Rest the bar on your front delts, elbows pointing forward.

Press the weight straight overhead. Move your head back slightly to clear the bar, then tuck it forward once the bar passes your face.

Keep your core tight to avoid arching your back too much. Lock out every rep by fully extending your arms overhead, shoulders shrugged up a bit.

The overhead press usually stalls sooner than other lifts in Greyskull’s progression. When that happens, use the 10% reset protocol.

It can help to add bodyweight exercises like dips or push-ups as accessories. These build up the muscles that support your press.

Progression, Adaptation, and Plateaus

Greyskull LP uses some clever progression tricks to keep you adding weight and dodging those annoying plateaus. The reset protocol and AMRAP sets make it easier to keep moving forward.

Linear Progression Mechanism

Greyskull LP keeps it simple with linear progression. After each successful workout, add 2.5 pounds to upper body lifts and 5 pounds to lower body lifts.

This step-by-step approach lets your body adapt without crushing your recovery.

Unlike Starting Strength, Greyskull includes AMRAP (as many reps as possible) sets for your last set. That extra push helps you grow and gives you a clear sense of progress.

AMRAP sets let you go past the usual 5 reps if you’re feeling good. Hitting 10+ reps on that last set? That’s a solid sign you’re adapting to the weight.

Handling Plateaus and Deloading

Plateaus pop up in every linear progression program, but Greyskull LP gives you a way out. If you can’t hit the minimum reps on a lift:

1. Deload by 10% – Drop the weight by 10% for that lift.
2. Build back up – Start progressing again from this lighter weight.
3. Break records – Try to beat your previous rep PR when you get back to your sticking point.

This reset gives your body a break and helps you pick up momentum again.

Many lifters find they can blow past their old sticking point after a deload, sometimes nailing 6-8 reps where 5 used to be a struggle.

Role of Accessory Movements

Accessory movements—or “plugins,” as Greyskull calls them—help you fix weak spots and avoid plateaus. Unlike StrongLifts 5×5, which sticks to big lifts, Greyskull actually encourages some strategic accessory work.

For upper body plateaus, try adding face pulls, lateral raises, or tricep extensions. If your overhead press is stuck, direct tricep and upper back work often helps.

Phrak’s Greyskull LP, a popular tweak, adds row variations to balance all the pushing. That can keep your shoulders healthy and round out your physique.

Greyskull even recommends neck training, which is a bit unusual. It’s optional, but neck extensions can help with both looks and injury prevention, especially if you’re into contact sports or powerlifting.

Adaptations and Customization for Goals

Greyskull LP’s “plug-in” system gives you a ton of flexibility. You can shape the program around your own fitness goals, whether that’s more muscle, less fat, or just looking better.

The base setup gives you a strong foundation, but you can tweak it to focus on hypertrophy, fat loss, or aesthetics.

Hypertrophy and Muscle Mass Modification

Want to push muscle growth? Bump up your training volume and time under tension.

Add assistance lifts for the muscle groups you want to grow. Try these tweaks:

• Frequency Boost: Add a fourth training day for lagging muscle groups.
• Rep Range Adjustments: Use 8-12 rep sets for accessory work.
• Rest Periods: Keep rest to 60-90 seconds for hypertrophy.
• Tempo Training: Slow the lowering phase to 3-4 seconds.

You can also use progressive overload beyond just adding weight. Try for more reps before bumping the weight up, or add drop sets to really tire the muscles out.

AMRAP sets on your last set already help with hypertrophy, but cranking up your rep targets can make it even more effective.

Fat Loss and Conditioning

Greyskull LP works for fat loss too, as long as you add conditioning without wrecking your main lift recovery.

Greyskull LP “plug-ins” are great for this. After 2-3 strength sessions a week, tack on 10-15 minutes of high-intensity interval training (HIIT).

Try these options:

• Prowler pushes/pulls: 5-8 sprints, 60 seconds rest between each.
• Kettlebell circuits: swings, cleans, snatches—30 seconds work, 30 seconds rest.
• Jump rope intervals: 30 seconds fast, 30 seconds slow for 5-10 rounds.

For best fat loss, keep your protein at 1g per pound of bodyweight. Aim for a moderate calorie deficit—300-500 calories a day. That way, you can keep your strength while slowly dropping body fat.

Bodybuilding and Aesthetics Goals

If you want to turn Greyskull LP into a more aesthetics-focused program, you’ll have to shift gears a bit. Muscle balance, symmetry, and detail work matter a lot more here than just raw strength.

The base program does a solid job at building overall strength. But if you care about how you look, you’ll need to add some targeted tweaks.

Start by taking a good look at your physique. Where are you falling short? Once you know, you can customize your program with these bodybuilding-specific plug-ins:

Upper Body Enhancements:

• Lateral raises: 3 sets of 12-15 reps for shoulder width.
• Face pulls: 3 sets of 15-20 reps for rear delts and posture.
• Incline dumbbell curls: 3 sets of 10-12 for that bicep peak.

Lower Body Refinements:

• Romanian deadlifts: 3 sets of 8-10 for hamstring development.
• Walking lunges: 2 sets of 10-12 per leg for quad separation.
• Calf raises: 4 sets of 15-20 for lower leg development.

Do these accessory movements after your main lifts. Focus on actually feeling the muscle work and using a full range of motion, not just moving weight from point A to B. It’s a different mindset, but it pays off.