Want to build real strength with a proven minimalist program?
Use our free Greyskull LP calculator to automatically generate a complete 12-week training program based on your current 1RMs. Get progressive overload with smart weekly increases, AMRAP sets, and plug-in accessories — all laid out in a printable plan.
What is Greyskull LP?
Greyskull LP (Linear Progression) is a beginner-to-intermediate strength program known for:
- 3 full-body workouts per week
- Squat, Deadlift, Press, and Bench
- AMRAP on the last set to autoregulate volume
- Accessory “plug-ins” like chin-ups, curls, and neck work
It’s effective, simple to follow, and widely respected in the strength community.
How to Use the Generator
Just enter your current 1RM values for the main lifts and select your preferred unit (kg or lbs). The generator will:
- Estimate your 5RM
- Set starting weights
- Increase weights weekly using Greyskull rules
- Alternate bench and overhead press
- Include squats, deadlifts, and accessory notes
At the end, you’ll get a downloadable 12-week training plan with 3 sessions per week.
Why This Tool Is Different
Unlike static spreadsheets, this tool adapts to your actual strength levels and creates realistic progressions based on AMRAP performance. You also get explanations of reset protocols and plug-in ideas to customize your training.
Train Smarter with StrengthCalc
This calculator is built by the team at StrengthCalc.com — your home for evidence-based training tools.
The Greyskull LP Generator
Enter your current 1-Rep Max (1RM) for the main lifts. The calculator will generate a full 12-week Greyskull Linear Progression program, including your starting weights and weekly progressions.
Your 12-Week Greyskull LP Program
| Week | Day 1 (Mon) | Day 2 (Wed) | Day 3 (Fri) |
|---|
How to Run The Greyskull LP Program
The Last Set (1×5+): The final set of your main lifts is an AMRAP (As Many Reps As Possible) set. You MUST get at least 5 reps. Aim for as many as you can with good form. This set determines your progress.
- If you get 5-9 reps, you’ve earned the right to increase the weight next time.
- If you get 10+ reps, you’ve earned the right to DOUBLE the weight increase next time.
When You Fail (Reset Protocol): If you fail to get 5 reps on your final set, you will “reset” that lift. Take 10% off the weight you failed at. This becomes your new working weight, and you continue the progression from there. Don’t see failure as failure; see it as a planned part of the program.
Accessory Work (“Plug-ins”)
Frequency Method (Essential): Do Chin-ups or Pull-ups every day you are in the gym. Do ONE set, stopping 1-2 reps shy of failure. For bodyweight exercises, add weighted sets once you can do more than 10-12 reps. On off days, do Push-ups using the same method.
Other Plug-ins: Add 2-3 sets of 10-15 reps of isolation work at the end of your workouts. Good options include Bicep Curls, Tricep Extensions, Lateral Raises, and Neck Curls/Extensions.