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Greyskull LP Calculator

A beginner linear progression with an AMRAP last set on every lift (the "Frequency Method"). Two alternating workouts, 3 days a week: pressing alternates overhead press and bench, with squat and deadlift. Small jumps each session.

The Greyskull LP calculator below builds your full program from your lifts. Enter your maxes (or pull them from your saved profile), pick your units and rounding, and it generates every week, training day, and set with the exact weight and reps to use. No spreadsheet download required - the plan is generated live, right on this page.

Greyskull LP Program Generator

Enter your one-rep maxes to build your personalized program.

Your Maxes
Options

Linear programs add weight every session; your maxes only set the starting weights. Training max is accepted for convenience if that is what you track.

Generating…
Training maxes used: Squat 220.5 lb · Bench 166.5 lb · Deadlift 283.5 lb · Overhead Press 103.5 lb

Week 1

Workout A
LiftSets
Overhead Press (2x5 + AMRAP)65 lb× 556.5%65 lb× 556.5%65 lb× 5+56.5%
Squat (2x5 + AMRAP)145 lb× 559.2%145 lb× 559.2%145 lb× 5+59.2%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)100 lb× 554.1%100 lb× 554.1%100 lb× 5+54.1%
Deadlift (1x5+ AMRAP)205 lb× 5+65.1%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)70 lb× 560.9%70 lb× 560.9%70 lb× 5+60.9%
Squat (2x5 + AMRAP)150 lb× 561.2%150 lb× 561.2%150 lb× 5+61.2%

Week 2

Workout B
LiftSets
Bench Press (2x5 + AMRAP)105 lb× 556.8%105 lb× 556.8%105 lb× 5+56.8%
Deadlift (1x5+ AMRAP)210 lb× 5+66.7%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)75 lb× 565.2%75 lb× 565.2%75 lb× 5+65.2%
Squat (2x5 + AMRAP)155 lb× 563.3%155 lb× 563.3%155 lb× 5+63.3%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)110 lb× 559.5%110 lb× 559.5%110 lb× 5+59.5%
Deadlift (1x5+ AMRAP)215 lb× 5+68.3%

Week 3

Workout A
LiftSets
Overhead Press (2x5 + AMRAP)80 lb× 569.6%80 lb× 569.6%80 lb× 5+69.6%
Squat (2x5 + AMRAP)160 lb× 565.3%160 lb× 565.3%160 lb× 5+65.3%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)115 lb× 562.2%115 lb× 562.2%115 lb× 5+62.2%
Deadlift (1x5+ AMRAP)220 lb× 5+69.8%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)85 lb× 573.9%85 lb× 573.9%85 lb× 5+73.9%
Squat (2x5 + AMRAP)165 lb× 567.3%165 lb× 567.3%165 lb× 5+67.3%

Week 4

Workout B
LiftSets
Bench Press (2x5 + AMRAP)120 lb× 564.9%120 lb× 564.9%120 lb× 5+64.9%
Deadlift (1x5+ AMRAP)225 lb× 5+71.4%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)90 lb× 578.3%90 lb× 578.3%90 lb× 5+78.3%
Squat (2x5 + AMRAP)170 lb× 569.4%170 lb× 569.4%170 lb× 5+69.4%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)125 lb× 567.6%125 lb× 567.6%125 lb× 5+67.6%
Deadlift (1x5+ AMRAP)230 lb× 5+73%

Week 5

Workout A
LiftSets
Overhead Press (2x5 + AMRAP)95 lb× 582.6%95 lb× 582.6%95 lb× 5+82.6%
Squat (2x5 + AMRAP)175 lb× 571.4%175 lb× 571.4%175 lb× 5+71.4%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)130 lb× 570.3%130 lb× 570.3%130 lb× 5+70.3%
Deadlift (1x5+ AMRAP)235 lb× 5+74.6%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)100 lb× 587%100 lb× 587%100 lb× 5+87%
Squat (2x5 + AMRAP)180 lb× 573.5%180 lb× 573.5%180 lb× 5+73.5%

Week 6

Workout B
LiftSets
Bench Press (2x5 + AMRAP)135 lb× 573%135 lb× 573%135 lb× 5+73%
Deadlift (1x5+ AMRAP)240 lb× 5+76.2%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)105 lb× 591.3%105 lb× 591.3%105 lb× 5+91.3%
Squat (2x5 + AMRAP)185 lb× 575.5%185 lb× 575.5%185 lb× 5+75.5%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)140 lb× 575.7%140 lb× 575.7%140 lb× 5+75.7%
Deadlift (1x5+ AMRAP)245 lb× 5+77.8%

Week 7

Workout A
LiftSets
Overhead Press (2x5 + AMRAP)110 lb× 595.7%110 lb× 595.7%110 lb× 5+95.7%
Squat (2x5 + AMRAP)190 lb× 577.6%190 lb× 577.6%190 lb× 5+77.6%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)145 lb× 578.4%145 lb× 578.4%145 lb× 5+78.4%
Deadlift (1x5+ AMRAP)250 lb× 5+79.4%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)115 lb× 5100%115 lb× 5100%115 lb× 5+100%
Squat (2x5 + AMRAP)195 lb× 579.6%195 lb× 579.6%195 lb× 5+79.6%

Week 8

Workout B
LiftSets
Bench Press (2x5 + AMRAP)150 lb× 581.1%150 lb× 581.1%150 lb× 5+81.1%
Deadlift (1x5+ AMRAP)255 lb× 5+81%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)120 lb× 5104.3%120 lb× 5104.3%120 lb× 5+104.3%
Squat (2x5 + AMRAP)200 lb× 581.6%200 lb× 581.6%200 lb× 5+81.6%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)155 lb× 583.8%155 lb× 583.8%155 lb× 5+83.8%
Deadlift (1x5+ AMRAP)260 lb× 5+82.5%

Week 9

Workout A
LiftSets
Overhead Press (2x5 + AMRAP)125 lb× 5108.7%125 lb× 5108.7%125 lb× 5+108.7%
Squat (2x5 + AMRAP)205 lb× 583.7%205 lb× 583.7%205 lb× 5+83.7%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)160 lb× 586.5%160 lb× 586.5%160 lb× 5+86.5%
Deadlift (1x5+ AMRAP)265 lb× 5+84.1%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)130 lb× 5113%130 lb× 5113%130 lb× 5+113%
Squat (2x5 + AMRAP)210 lb× 585.7%210 lb× 585.7%210 lb× 5+85.7%

Week 10

Workout B
LiftSets
Bench Press (2x5 + AMRAP)165 lb× 589.2%165 lb× 589.2%165 lb× 5+89.2%
Deadlift (1x5+ AMRAP)270 lb× 5+85.7%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)135 lb× 5117.4%135 lb× 5117.4%135 lb× 5+117.4%
Squat (2x5 + AMRAP)215 lb× 587.8%215 lb× 587.8%215 lb× 5+87.8%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)170 lb× 591.9%170 lb× 591.9%170 lb× 5+91.9%
Deadlift (1x5+ AMRAP)275 lb× 5+87.3%

Week 11

Workout A
LiftSets
Overhead Press (2x5 + AMRAP)140 lb× 5121.7%140 lb× 5121.7%140 lb× 5+121.7%
Squat (2x5 + AMRAP)220 lb× 589.8%220 lb× 589.8%220 lb× 5+89.8%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)175 lb× 594.6%175 lb× 594.6%175 lb× 5+94.6%
Deadlift (1x5+ AMRAP)280 lb× 5+88.9%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)145 lb× 5126.1%145 lb× 5126.1%145 lb× 5+126.1%
Squat (2x5 + AMRAP)225 lb× 591.8%225 lb× 591.8%225 lb× 5+91.8%

Week 12

Workout B
LiftSets
Bench Press (2x5 + AMRAP)180 lb× 597.3%180 lb× 597.3%180 lb× 5+97.3%
Deadlift (1x5+ AMRAP)285 lb× 5+90.5%
Workout A
LiftSets
Overhead Press (2x5 + AMRAP)150 lb× 5130.4%150 lb× 5130.4%150 lb× 5+130.4%
Squat (2x5 + AMRAP)230 lb× 593.9%230 lb× 593.9%230 lb× 5+93.9%
Workout B
LiftSets
Bench Press (2x5 + AMRAP)185 lb× 5100%185 lb× 5100%185 lb× 5+100%
Deadlift (1x5+ AMRAP)290 lb× 5+92.1%
How to progress:
  • Two workouts (A and B) alternate across 3 sessions a week: A-B-A, then B-A-B.
  • The last set of every lift is an AMRAP ("+"): do as many reps as possible. This is the Greyskull "Frequency Method" and drives the progression.
  • Add 2.5 lb per session to upper-body lifts (overhead press, bench) and 5 lb per session to lower-body lifts (squat, deadlift). When an AMRAP set reaches 10+ reps, double the jump that session.
  • Reset protocol: when you stall (AMRAP set drops below 5 reps), take 10% off that lift and build back up. Greyskull resets are based on the AMRAP set, not a fixed fail count.
  • Starting weights begin around 55-65% of 1RM to leave runway for the linear jumps - that is intentional.

What Is the Greyskull LP Program?

A beginner linear progression with an AMRAP last set on every lift (the "Frequency Method"). Two alternating workouts, 3 days a week: pressing alternates overhead press and bench, with squat and deadlift. Small jumps each session.

The generator above projects the success path of the program: it assumes you hit the prescribed reps so you can see exactly how the weights climb. Every failure, deload, and progression rule is summarized in the "How to progress" notes under your generated plan, because those branches cannot be captured in a fixed week-by-week table.

Program Source

John Sheaffer ("Johnny Pain"), The Greyskull LP.

Weights are projections based on the canonical program math. Adjust loads to your own recovery and progress; if a prescribed set is too heavy, follow the program's reset or rotation rule rather than grinding.

See where your maxes rank

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E1RM Calculator Estimate the 1RM this program needs RPE Chart Load percentages by reps and RPE Plate Calculator See which plates to load for each set

Other Strength Programs

5/3/1 (Wendler) Jim Wendler's 5/3/1: a 4-week percentage cycle built on a 90% training max, with an AMRAP top set each week and a deload. Add 5 lb (upper) / 10 lb (lower) to your training max every cycle. GZCLP Cody LeFever's GZCL Linear Progression. Four workouts a week, each pairing a heavy T1 main lift (5x3+, last set AMRAP) with a T2 secondary (3x10) plus accessory work. When you fail, you rotate the rep scheme instead of resetting the weight right away. Starting Strength Rippetoe's classic novice linear progression. Two alternating full-body workouts, 3 days a week: squat every session (3x5), pressing alternates bench and overhead press (3x5), and deadlift is a single heavy set of 5. Add weight every workout. StrongLifts 5x5 The popular beginner 5x5. Two alternating full-body workouts, 3 days a week: squat 5x5 every session; bench and overhead press alternate; deadlift is a single set of 5. Add 5 lb every workout (10 lb on deadlift). nSuns 531 LP A high-volume linear-progression spin on 5/3/1. Each main lift runs 9 sets that build to a 1+ AMRAP top set then pyramid down, plus a secondary (T2) lift. Your weekly training-max bump is set by your AMRAP reps. Texas Method A 3-day weekly-progression template for intermediates: a high-volume 5x5 day, a light recovery day, and an intensity day where you set a new 5-rep PR. Progress is weekly, not every session. Madcow 5x5 A weekly-progression 5x5 for intermediate lifters. Monday is a heavy ramp to a top 5x5, Wednesday is light/recovery, and Friday ramps to a top set of 3 (a weekly PR) plus a back-off set. The whole schedule climbs each week. FitnessVolt Autoregulated Our flagship adaptive program. Top sets are prescribed by target RPE (so loads adjust to how you feel each day), and the whole template is scaled to your strength level: beginners get linear progression, intermediates get weekly undulation, advanced lifters get a DUP/block structure.
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