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 session when you beat all reps; deload 10% on a miss. The definitive beginner LP.
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How progression works
DropSet 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 1×5–10+ AMRAP | 2:30 |
| Chin Up | 2×5 1×5–10+ AMRAP | 2:30 |
| Squat (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
| Deadlift (Barbell) | 1×5–10+ AMRAP | 2:30 |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
| Chin Up | 2×5 1×5–10+ AMRAP | 2:30 |
| Squat (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
Week 23 sessions
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
| Deadlift (Barbell) | 1×5–10+ AMRAP | 2:30 |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
| Chin Up | 2×5 1×5–10+ AMRAP | 2:30 |
| Squat (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 2×5 1×5–10+ AMRAP | 2:30 |
| Deadlift (Barbell) | 1×5–10+ AMRAP | 2:30 |
Source: Phrak's variant of Greyskull LP by JP Lewis
DropSet 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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