Phrak's Greyskull LP
Linear progression with an AMRAP top set on every main lift. Workout A: OHP, Chin-up, Squat. Workout B: Bench, Bent-over Row, Deadlift. Add weight each successful session — rep out 10+ on the AMRAP set and the jump doubles. Miss the 5-rep floor twice in a row and that lift deloads 10%. The definitive beginner LP.
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What is Phrak's Greyskull LP?
Phrak's Greyskull LP is a three-day full-body linear progression built around one idea: the last set of every lift is an AMRAP. You do two sets of five, then push a final set for anywhere from five to ten reps. Workout A is overhead press, chin-ups and squats; Workout B is bench press, bent-over rows and a single all-out deadlift set. The two workouts alternate — A-B-A one week, B-A-B the next — so each lift comes around three times every two weeks.
The base Greyskull LP is JP Lewis's program; Phrak's variant is the community remix that gives every session a dedicated pulling movement — chin-ups opposite the press, rows opposite the bench — fixing the push-heavy imbalance most novice barbell routines carry. It has been a Reddit wiki staple for years, and for a lot of lifters this variant is simply what "GSLP" means.
Is Phrak's Greyskull LP right for you?
Pick this over a fixed-set routine if you want feedback, not just weight on the bar. The rep-out sets tell you every single session whether you are thriving, coasting or about to stall — and they earn you double-size jumps while the getting is good. It suits new lifters who find straight fives dull, and anyone restarting after a layoff who needs a program that accelerates through the easy weights and self-corrects at the hard ones. If chin-ups are impossible today, band assistance or a pulldown stands in until they aren't. If you want prescribed arm and delt volume, look elsewhere — Phrak's keeps the menu to six movements on purpose.
How progression works
Every successful session adds 2.5 kg to the bar. Hit ten or more reps on the AMRAP set and the jump doubles to 5 kg — which is how the program burns through weights that are too light without wasting weeks. Fall short of five reps two sessions running and that lift deloads 10%, then climbs back while you set rep PRs on the way. Durata applies the standard jumps, the ten-rep double jump and the deload automatically, and its AMRAP tracking shows the top-set trend so you can see a stall forming before the bar tells you.
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Phrak's Greyskull LP — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 13 sessions
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Chin Up (Weighted) | 2×5 1×5++ AMRAP | 2:30 |
| Squat (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Deadlift (Barbell) | 1×5++ AMRAP | 2:30 |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Chin Up (Weighted) | 2×5 1×5++ AMRAP | 2:30 |
| Squat (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
Week 23 sessions
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Deadlift (Barbell) | 1×5++ AMRAP | 2:30 |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Chin Up (Weighted) | 2×5 1×5++ AMRAP | 2:30 |
| Squat (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 2×5 1×5++ AMRAP | 2:30 |
| Deadlift (Barbell) | 1×5++ AMRAP | 2:30 |
Phrak's Greyskull LP — common questions
How is Phrak's version different from the original Greyskull LP?
The original alternates press and bench as the sole upper-body lift and sells pulling work as optional plug-ins. Phrak's bakes the pulling in: chin-ups are a full progression lift in Workout A and bent-over rows in Workout B, both run 2×5 plus a 5–10 rep AMRAP exactly like the presses.
What weight should I start with?
Something you could lift for about ten honest reps. Your first AMRAP sets will land near the top of the range, trigger double jumps, and the program catches up to your real strength inside a month without grinding you down. Log a recent set in Durata and its working-weight seeding will suggest openers.
What happens if I only get four reps on the AMRAP set?
Anything under five is a miss. Keep the same weight and attack it again next session — the lift deloads after two consecutive misses, and then only by 10%, so one rough day costs nothing.
Why is deadlift only one set?
It comes after bench and rows, and a single 5–10 rep all-out set is plenty of stimulus at novice loads. It still progresses at 5 kg a session, and a 10-rep set still earns the 10 kg double jump.
How long should I run Phrak's Greyskull LP?
Until the double jumps stop appearing and the same lift is deloading every few weeks — typically somewhere between four and eight months. From there GZCLP or 5/3/1 For Beginners are natural next steps.
Source: Phrak's variant of Greyskull LP by JP Lewis
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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