Greyskull LP
Johnny Pain's linear progression tweaked for better hypertrophy and longer runway
Quick Facts
- Level
- Beginner
- Days / week
- 3
- Duration
- 16–24 weeks
- Category
- Strength
- Equipment
- Barbell, Squat rack, Bench
- Origin
- Created by Johnny Pain (John Sheaffer) in 2010
What is Greyskull LP?
Greyskull LP is Johnny Pain's beginner strength program, often called 'StrongLifts but better.' It uses the same core movements (squat, bench, press, deadlift) but swaps the rigid 5×5 scheme for 2×5, 1×5+ — two work sets of 5 reps followed by an AMRAP (as many reps as possible) set.
This lets you push for extra reps without extra volume. The AMRAP set drives strength faster than StrongLifts in the long run and gives you a concrete signal when to progress (or deload).
Greyskull also includes 'plug-ins' — optional accessory modules you can add for specific goals (arm focus, phrag, stacker). Most beginners run the base program for 3–6 months, then add the 'Arm Farm' plug-in for aesthetics.
Best For
- + Beginners who want longer runway than StrongLifts
- + Lifters who like AMRAP-driven progression
- + Anyone wanting strength + moderate hypertrophy
- + Those who got bored with rigid 5×5
Not For
- − Intermediate lifters past linear progression
- − Powerlifting-focused competitors (use 5/3/1)
- − Lifters who can't handle AMRAP intensity
Program Structure
Workout A
Bench, squat
- Bench press — 2×5, 1×5+
- Squat — 2×5, 1×5+
- Chin-ups or barbell row — 3×6-8
- Optional arm work (Arm Farm plug-in)
Workout B
OHP, deadlift
- Overhead press — 2×5, 1×5+
- Deadlift — 1×5+
- Chin-ups or barbell row — 3×6-8
- Optional arm work (Arm Farm plug-in)
How to Progress
Alternate Workout A and B three days per week. Add 5 lbs to bench/OHP and 10 lbs to squat/deadlift each session. On the AMRAP set: if you get 5+ reps you're fine, 10+ reps means add extra weight next session. Fail to hit 5 reps twice in a row? Deload 10% and climb back.
Pros
- + AMRAP gives real progress feedback
- + Runs longer than StrongLifts (less stalling)
- + Simple schedule
- + Built-in accessory plug-ins
- + Hypertrophy bonus from AMRAP sets
Cons
- − AMRAP sets can get brutal
- − Minimal volume without plug-ins
- − Deadlift volume is light (1 set)
- − Book purchase needed for full details
Run Greyskull LP in Fitloop
Fitloop handles the progression math, rest timers, and tracking — so you just show up and lift. Free forever, no ads.
Frequently Asked Questions
Greyskull LP vs StrongLifts 5×5 — which is better?
Greyskull runs longer and builds more muscle thanks to AMRAP sets, but StrongLifts is slightly simpler. If you're a true beginner and want dead-simple, do StrongLifts. If you want a bit more hypertrophy and longer runway, do Greyskull.
What's the Arm Farm plug-in?
Arm Farm adds 3 sets of curls and 3 sets of tricep extensions after each workout. It's the most popular Greyskull plug-in because it addresses the complaint that basic linear programs neglect arm development.
Do I really push the AMRAP set to failure?
Push hard but stop with 1-2 reps in reserve. Going to true technical failure on compound lifts is risky and compromises recovery for the next session.
When do I stop running Greyskull?
When you can't progress the weight on 2 workouts in a row even after a deload. Usually 16–24 weeks for most beginners. Transition to 5/3/1 or Reddit PPL at that point.
Can I do Greyskull at home with dumbbells?
Not really — it's barbell-based. Swap to the Reddit RR (bodyweight) or a dumbbell hypertrophy program if you don't have a barbell.