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Strength · Beginner · 3 days/week · Ongoing (3–6 months)

3-Day AMRAP LP (Greyskull-Style)

Linear progression with a twist: the last set of every lift is an AMRAP, so big days earn bigger jumps and the program auto-regulates itself. Alternate A/B/A one week, B/A/B the next.

Phrak's variant — free community program (Greyskull-style) · original program & spreadsheets

Your Training Maxes

TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.

Log in to enter your maxes and get personalized weights.

How to Progress

  • Add 2.5–5 lb to upper-body lifts and 5–10 lb to lower-body lifts every session.
  • Final AMRAP set of 10+ reps → double the next increment. Under 5 reps → deload that lift 10%.
  • Alternate chin-ups and barbell rows if you want more pulling variety.

The Program

Workout A · Press & Squat

Start This Day
Overhead Press2×5, 1×5+ @ ~75% TMLast set AMRAP — leave one rep in the tank.
Chin-Up3×5–8Sub lat pulldown until bodyweight chins are there.
Back Squat2×5, 1×5+ @ ~75% TM

Workout B · Bench & Deadlift

Start This Day
Barbell Bench Press2×5, 1×5+ @ ~75% TM
Barbell Row2×5, 1×5+ @ ~75% TM
Deadlift1×5+ @ ~80% TMOne heavy AMRAP set — squats cover the rest.