Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program (GSLP) is a fantastic 3 day per week full body workout routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic linear progression, GreySkull LP is a solid choice for beginner programs.
For more of Johnny’s thoughts on beginner vs. intermediate lifters, see his “Intermediate Syndrome” post.
John Sheaffer also wrote an accompanying book for GreySkull LP, available on Amazon.
GreySkull LP progresses weight workout to workout (similar to other novice linear progression programs), but allows for additional volume through AMRAP sets (these are denoted by “5+”) where the lifter should achieve as many reps as they can without their form breaking down. This can allow for the lifter to develop a higher work capacity than programs like Starting Strength or Strong Lifts that have the lifter stop at 5 reps on their last working set.
Table of Contents
- 1 Spreadsheet Instructions
- 2 GreySkull LP on Boostcamp App
- 3 GreySkull LP Program Spreadsheet (Phrak’s Variation)
- 4 The Original Greyskull LP Thread
- 4.1 A General Overview from Johnny Pain
- 4.2 What if I can only do 1 chin up? Can I do 10 sets of 1 rep throughout the day?
- 4.3 What about assisted chin ups? Can I start with those and work toward bodyweight chins?
- 4.4 Can you elaborate on the neck harness exercises?
- 4.5 Do I need to finish Starting Strength or some other novice program before starting this program?
- 4.6 My AMRAP sets are super high (15 reps) – should I use a bigger weight increase for my next workout?
- 5 Updates
Spreadsheet Instructions
- Input your starting weight for the various lifts on the “Setup” tab. – Input rounding on “Setup” tab. Use 5 for lbs and 2.5 for kgs.
- Your starting weight for Greyskull LP can be a weight you can get for 8 to 10 reps OR you can use the “starting weight calculator” tab in the spreadsheet tab.
- The weight should start light! You add weight on the bar very quickly in this program – a little patience goes a long way here, trust me.
- The “rep target” value refers to how many reps must be achieved in a set to add weight to your working sets.
- You can probably leave this as-is, but you can adjust it if you’d like.
- The “increment” value refers to how much weight is added to your working sets after each session when the rep target is achieved.
- Again, you probably don’t need to adjust this at first but it’s there if you need it.
- You’re now ready to train.
- Input the reps achieved in each green cell. These are your working sets. Please note that you have fewer working sets for deadlifts.
To run the program multiple times simply make a copy of your existing spreadsheet in Google Sheets (I like to put the date I started the program in the title for easier record keeping) and plug in your new maxes.
GreySkull LP on Boostcamp App
Phrak's Greyskull LP - Boostcamp App
Prefer an app to a spreadsheet? If so, you're in luck!
Boostcamp has a free app version of the Greyskull LP Program that you can use directly from your phone.
It tracks your progress and calculates your lifts, just like a spreadsheet.
Works on iOS and Android.
GreySkull LP Program Spreadsheet (Phrak’s Variation)
This is a 6 week program but can be run for as long as it is effective for an individual lifter. To best utilize the program, it is definitely recommended that you check out Johnny Pain’s GreySkull LP book.
This is the “Phrak Variation” that incorporates chin ups or rows into each training session. You can find the “original” version of Greyskull LP in the FAQ section, though I do not have a spreadsheet for it.
Original Source (since edited/improved by Lift Vault)
The Original Greyskull LP Thread
Below are selected excerpts from the original forum thread for the Greyskull program.
A General Overview from Johnny Pain
Ok, The gist, since I am tired as hell, plenty on here can elaborate.
Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck HarnessWednesday
Bench/ or Press 2×5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck HarnessFriday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness* Bodyweight Chins are done every day.
* 5 lb jumps on Squat and Deadlift
* 2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
* When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)
What if I can only do 1 chin up? Can I do 10 sets of 1 rep throughout the day?
BANE this is villainous thinking. That sounds like a good idea. You have to chin to get better at chins.
Every time I talk about increasing chin numbers I am reminded of a very close friend of mine who was locked up for a little less than a year a few years ago. He went in being able to do about one and a half shaky legit chin ups. He came out with over 20 dead hangs. Asked how he got his numbers up so high he’ll simply say, “I was just bored and did lots of chin ups”.
What about assisted chin ups? Can I start with those and work toward bodyweight chins?
I’d stick to the bodyweight version.
If you’re in a gym that has an assisted pullup machine, they probably have a pulldown setup. I like V handle pulldowns heavy and with good technique (will post a video in the exercise demo section soon).
Can you elaborate on the neck harness exercises?
I have people start with a weight they can do 4 x 25 with. We never do less than 100 reps in a day. We add weight or reps each time. It’s pretty straight forward, and as along as you’re adding weight and or reps and doing no less than 100 a day, you’re not doing it wrong.
Do I need to finish Starting Strength or some other novice program before starting this program?
As I’ve stated before, this is the program I start people on from the beginning unless we’re dealing with a severely underweight and undertrained teenage boy.
Note: Don’t be deterred by the “severely underweight and undertrained teenage boy” comment. This is a novice program. If you’re underweight, make sure you’re eating to gain weight, but you should be good to go.
My AMRAP sets are super high (15 reps) – should I use a bigger weight increase for my next workout?
In that case, add 10 lbs (~5 kg). Bring your AMRAPs under 10 reps.
Updates
- August 31, 2020
- Thanks to a helpful Lift Vault reader, the progress tab is now properly labeled. Thanks, Aaron!
- If you see anything that needs fixing, please contact me.
- June 4, 2020
- Made a very important update to the spreadsheet. You should use a weight you can get for 8 to 10 reps as your starting weight for the program, not your 1RM. I added a starting weight calculator tab to help with this if needed. Thanks to a Lift Vault reader for pointing this out to me via the contact form.
