Greyskull LP

Linear progression with AMRAP last set + accessory work. Beginner-friendly with hypertrophy bolted on.

Three-day rotation alternating bench/OHP. Top set is 2×5 + 1× AMRAP — push the last set as hard as possible. Add 5 lb when the AMRAP hits 5+. Includes optional accessory "frequency method" curls and dips.