Greyskull LP – 3-Day Beginner Strength Program, Phrak Variant

Greyskull LP is the beginner strength program that fixes the two things people dislike about a plain 5×5: fewer sets, so sessions are short, and an AMRAP last set on every lift, so the program rewards good days with bigger jumps and never lets you grind for weeks. This is Phrak's Greyskull LP (GSLP), the r/Fitness version of John Sheaffer's original Greyskull LP program, which adds chin-ups and barbell rows for a balanced upper body. Hardy tracks every set for you: log your reps, and the app raises or lowers your working weights automatically according to the rules below, so you never touch a spreadsheet.

Weekly structure

Alternate two workouts on three non-consecutive days (A / B / A, then B / A / B). Each Greyskull workout has just three lifts.

• Workout A: overhead press 2×5 + 1×5+, chin-ups 2×5 + 1×5+, squat 2×5 + 1×5+
• Workout B: bench press 2×5 + 1×5+, barbell row 2×5 + 1×5+, deadlift 1×5+

The "5+" set is an AMRAP: as many reps as you can with solid form, stopping one or two before failure. Rest 2–3 minutes between sets; 5 before a heavy AMRAP is fine.

Progression

Each lift carries its own working weight. Hit at least 5 reps on the AMRAP set and next time the weight rises by 1.25 kg (2.5 lb) on press, bench and row and by 2.5 kg (5 lb) on squat and deadlift. Hit 10 or more reps and the increase doubles. Fail to reach 5 reps and the weight resets by 10%, after which you run back up with the AMRAP sets carrying you past your old numbers.

Hardy rounds every increase to your barbell weight step. With the default 2.5 kg (5 lb) step the press, bench and row move one full step on every good day and the 10-rep bonus disappears in the rounding, so if you own fractional plates set a 1.25 kg (2.5 lb) barbell step in Settings; the doubling rule then works exactly as written. Squat and deadlift are unaffected.

Chin-ups start at bodyweight. Get 10 or more on the AMRAP set and Hardy adds belt weight next time, 1.25 kg (2.5 lb) or one plate step if that is larger; below 10, simply chase reps. Fail to reach 5 and any added weight drops by 10%.

Tips

• The original Greyskull LP includes conditioning and arm work; add two short sessions of either per week if recovery allows.
• Because every workout ends with a max-effort set, keep a rep or two in reserve on the first two sets.
• Greyskull LP sits between the 5x5 Workout and the 3 Day Full Body Workout in volume; when the 10% resets stop buying progress, move to 5/3/1 for Beginners.
• Use the 1RM calculator on a good AMRAP set to see how far each lift has come.