Double-Progression LP

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.

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. 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.

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 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.