Double-Progression LP

A three-day novice linear progression built around two workouts that alternate (ABA / BAB). Workout A: bench press 2×5 plus 1×5+, then squat 2×5 plus 1×5+. Workout B: overhead press 2×5 plus 1×5+, then deadlift 1×5+. The "+" sign means the final set is an AMRAP — you do as many clean reps as you can.

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.

Only two working sets of five precede a single AMRAP set at the same weight. Squat appears on both Workout A sessions so it progresses three times per week; bench and press alternate across the week. Optional accessory "plugins" — curls, dips, chin-ups, rows — can be added in but aren't the main driver.

Add 2.5 kg per session on upper-body lifts and 5 kg per session on lower-body lifts while you hit five or more reps on the AMRAP set. When the AMRAP drops below five, trigger a Reload: subtract roughly 10% from the working weight and ramp back to where you stalled over three sessions. Double reloads on the same lift signal it's time to move to an intermediate programme.

Greyskull LP was written by John Sheaffer (Johnny Pain) in *The Greyskull LP*. VALDA adapts the ABA/BAB rotation and AMRAP progression for use inside the app, but does not claim authorship of the method.