Inspired by John Sheaffer
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.
linear progressionamrapbeginnermuscle
Sample week
The full template is what gets cloned into your account.
Mon
Workout A1 — Bench
Barbell Bench Press
3×5,5,5+
Back Squat
3×5,5,5+
Barbell Curl
2×10
Wed
Workout B — Press
Overhead Press
3×5,5,5+
Conventional Deadlift
1×5+
Chin-Up
2×AMRAP
Fri
Workout A2 — Bench
Barbell Bench Press
3×5,5,5+
Back Squat
3×5,5,5+
Dip
2×AMRAP