Programme · Novice · 3 days a week

Greyskull LP

Greyskull LP is a common novice strength programme. Double-progression novice LP — AMRAP the last working set, add weight when you beat the target rep count. VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set.

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Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “Double-Progression LP”.

Is Greyskull LP for you?

Novices and returning lifters who want a linear progression with built-in autoregulation via AMRAP top sets. The AMRAPs give you both a performance test every session and a psychological goal — good fit for lifters who need that feedback loop.

At a glance

Level
Novice
Goal
Strength
Time
3 days a week, ~45 min a session
Length
2 weeks

A three-day novice linear progression on a Monday / Wednesday / Friday week. Every session opens with a press — bench and overhead press alternate session to session — then its accessory, then the day's big pull: squat on Monday and Friday, deadlift on Wednesday. Main lifts run two working sets of five and then a "5+" set, which means AMRAP: as many clean reps as you can.

6 sessions

Greyskull LP sessions
SessionExercises
Week 1 — Monday (Bench)
  • Bench Press · 3×5+
  • Barbell Curl · 2×10–15
  • Squat · 3×5+
Week 1 — Wednesday (Press)
  • Overhead Press · 3×5+
  • Chin Up · 2×6–8
  • Deadlift · 1×5+
Week 1 — Friday (Bench)
  • Bench Press · 3×5+
  • Barbell Curl · 2×10–15
  • Squat · 3×5+
Week 2 — Monday (Press)
  • Overhead Press · 3×5+
  • Chin Up · 2×6–8
  • Squat · 3×5+
Week 2 — Wednesday (Bench)
  • Bench Press · 3×5+
  • Barbell Curl · 2×10–15
  • Deadlift · 1×5+
Week 2 — Friday (Press)
  • Overhead Press · 3×5+
  • Chin Up · 2×6–8
  • Squat · 3×5+

Only two working sets of five precede a single AMRAP set at the same weight. The squat is on two of every three sessions and the deadlift on one; the press is the only thing that alternates, which is why a full cycle takes two weeks. Curls ride the bench sessions at 2×10-15 and weighted chin-ups the press sessions at 2×6-8 — these are part of the template rather than optional extras, though the chin-ups only take weight once you can manage 6-8 at bodyweight.

How the weights move

Add 1.25 kg per session on upper-body lifts and 2.5 kg per session on lower-body lifts while you hit five or more reps on the AMRAP set — Sheaffer publishes 2.5 lb and 5 lb, and the small pressing jumps are deliberate. The accessories move on reps first: add weight once you reach the top of their range. When the AMRAP drops below five, that lift Reloads — 10% off the bar, then build back up. Only the stalled lift reloads; the others carry on. Repeated reloads on the same lift signal it's time to move to an intermediate programme. If your AMRAP sets keep running long, raise your own rate per lift in programme management.

Greyskull LP, with the maths done

  • Sessions set up from the programme, ready to log
  • Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
  • Weight added when you complete every working set
  • Log sets from your phone, Apple Watch or Wear OS watch
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Quick answers

Greyskull LP questions

Who is Greyskull LP for?

Novices and returning lifters who want a linear progression with built-in autoregulation via AMRAP top sets. The AMRAPs give you both a performance test every session and a psychological goal — good fit for lifters who need that feedback loop.

How many days a week is Greyskull LP?

As VALDA runs it: 3 days a week, ~45 min a session.

How does progression work on Greyskull LP?

Add 1.25 kg per session on upper-body lifts and 2.5 kg per session on lower-body lifts while you hit five or more reps on the AMRAP set — Sheaffer publishes 2.5 lb and 5 lb, and the small pressing jumps are deliberate. The accessories move on reps first: add weight once you reach the top of their range. When the AMRAP drops below five, that lift Reloads — 10% off the bar, then build back up. Only the stalled lift reloads; the others carry on. Repeated reloads on the same lift signal it's time to move to an intermediate programme. If your AMRAP sets keep running long, raise your own rate per lift in programme management.

Can I run Greyskull LP in VALDA?

Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.

Is VALDA affiliated with John Sheaffer (Johnny Pain)?

No. VALDA is not affiliated with or endorsed by John Sheaffer (Johnny Pain). This page describes the programme as VALDA runs it.

Where Greyskull LP comes from

Greyskull LP was written by John Sheaffer (Johnny Pain) in *The Greyskull LP*. VALDA follows the template Sheaffer published himself — fixed squat and deadlift days, an alternating press, and the AMRAP top set — but does not claim authorship of the method.

VALDA is not affiliated with or endorsed by John Sheaffer (Johnny Pain). The programme belongs to its author; this page describes it as VALDA runs it.

This page describes a common training programme for information. It isn't a personal prescription.

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