by John Sheaffer (Johnny Pain)
Greyskull LP is a beginner-friendly barbell program: three sessions a week, with the last set of each main lift taken as an AMRAP. Simple structure, fast gains.
Create your account, then pick Greyskull LP from the program library.
Frequency
3× / week
Length
12 weeks
Difficulty
beginner
Progression
linear
Three sessions a week. Each major lift gets two work sets at the prescribed weight, and the last set is an AMRAP — as many reps as possible.
In the program as written, that AMRAP performance drives how fast the load goes up: hit 10+ on the top set and you add weight faster.
RepRoute logs those sets and detects the PRs, but it does not read them for progression — the progression math never looks at set type, so it can't tell an AMRAP from a straight set. Applying Greyskull's rep-based progression rule is yours to do. We'd rather say that than let you assume the app is handling it.
Pros
Trade-offs
Day 1
Day 2
No. It logs the set and flags a PR, but the progression math doesn't read set types — so Greyskull's "10+ reps means a bigger jump" rule is one you apply yourself.
Both are excellent. Greyskull is simpler; GZCLP has more regression built into the program itself. Pick whichever appeals.
No — the base lifts are the program. Curls, calves and abs are optional accessory work.
Free plan, no credit card. Sign up, pick Greyskull LP from the program library, and it ships as authored — adaptations kick in only when you flag an injury or a piece of kit you don't have.
