by John Sheaffer (Johnny Pain)
Greyskull LP — adaptive
Greyskull LP is a beginner-friendly barbell program with three weekly sessions and AMRAP top sets. Fast strength gains, simple structure.
Frequency
3× / week
Length
12 weeks
Difficulty
beginner
Progression
linear
Three sessions a week. Each major lift: 2 work sets at the prescribed weight, last set is AMRAP (as many reps as possible).
AMRAP performance drives load progression — hit 10+ on the last set, weight goes up faster.
RepRoute manages the AMRAP-driven progression and tracks the surprising rep ceilings as PRs.
Pros
- • AMRAP sets provide volume without extra sets
- • Pull-up work built in from Day 1
- • Better volume accumulation than SS/SL
- • Clear failure protocol — no guessing
Trade-offs
- • Requires pull-up bar in addition to barbell
- • AMRAP tracking adds complexity vs pure 3×5
Weekly structure
Day 1
Workout A — Bench
- Squat3×5-12 · 180s
- Push (horizontal)3×5-12 · 180s
- Pull (vertical)3×5-12 · 90s
Day 2
Workout B — Press
- Squat3×5-12 · 180s
- Push (overhead)3×5-12 · 180s
- Hinge1×5-12 · 240s
RepRoute adaptations
- AMRAP performance feeds progression automatically
- Optional plug-ins (curls, calves) added with adaptive volume
- Injury substitution available without breaking AMRAP math
- PR celebrations on AMRAP top sets
Common questions
Both are excellent. Greyskull is simpler; GZCLP has more built-in regression mechanics. Try whichever appeals.
No — the base lifts are the program. Plug-ins (curls, calves, abs) are optional accessory work.
Most lifters get 4-8 months. RepRoute suggests transitioning when AMRAP performance plateaus.
Run Greyskull LP adapted to you
Free plan, no credit card. The program ships as authored — adaptations kick in only when you flag something.