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GreySkull LP
Two alternating full-body workouts, three times a week. Each day pairs a push with its matching pull plus a lower-body lift, and every main set ends in an all-out AMRAP so you add weight the moment you beat the target.
- Level
- Beginner
- Goal
- Strength
- Days per week
- 3 days / week
- Cycle
- Repeats
- Progression
- Linear progression
What you need to start
A starting working weight for: Squat, Bench press, Deadlift, Overhead press
How the weight moves
- Squat: +5 kg (10 lb) per successful session
- Bench press: +2.5 kg (5 lb) per successful session
- Deadlift: +5 kg (10 lb) per successful session
- Overhead press: +2.5 kg (5 lb) per successful session
The week
1
A
| Exercise | Sets × reps | Load |
|---|---|---|
| Overhead Press | 3 × 5AMRAP | Working weight |
| Chin-Upvolume | 3 × 8 | Your choice |
| Back Squat | 3 × 5AMRAP | Working weight |
2
B
| Exercise | Sets × reps | Load |
|---|---|---|
| Barbell Bench Press | 3 × 5AMRAP | Working weight |
| Bent-Over Rowvolume | 3 × 8 | Your choice |
| Deadlift | 1 × 5AMRAP | Working weight |
Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.
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