Strength Training Plan
Greyskull LP Strength Routine
Greyskull LP focuses on heavy compound strength with AMRAP (As Many Reps As Possible) final sets to drive rapid muscle strength and mass adaptation.
Target Goal
Strength
Days Per Week
3 Days
Progression Method
Linear Progression with Final AMRAP (+) Sets & Micro-Loading (+2.5 lbs Upper / +5 lbs Lower)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 (Workout A) | Upper Push / Lower Squat | Overhead Press (2x5, 1x5+ AMRAP), Barbell Squat (2x5, 1x5+ AMRAP), Chin-Ups | 2x5 + 1x5+ AMRAP |
| Day 2 (Workout B) | Upper Bench / Lower Deadlift | Bench Press (2x5, 1x5+ AMRAP), Barbell Deadlift (1x5+ AMRAP), Cable Rows | 2x5 + 1x5+ AMRAP (Deadlift 1x5+) |
| Day 3 (Workout A) | Upper Push / Lower Squat | Overhead Press (2x5, 1x5+ AMRAP), Barbell Squat (2x5, 1x5+ AMRAP), Biceps Curls | 2x5 + 1x5+ AMRAP |
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