AMRAP Set Logging
Log your rep-out sets easily. See how your ceiling improves session over session — a clear sign of getting stronger.
Beginner Linear Progression
Push Every Rep with Greyskull.
AMRAP sets mean you always go as far as you can. IronFlow tracks your Greyskull progress with a fast, mobile-friendly gym log.
Days / week
3
Weeks
2
Level
Beginner
Focus
Strength
Fit check
Is Greyskull LP right for you?
A Beginner Strength plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Beginner level who want a Strength plan and can train 3 days per week.
Choose another program if
Your schedule or training needs do not match 3 days per week and the listed equipment: Barbell, Dumbbell.
Program at a glance
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
Max lifts
SquatBench PressOverhead PressDeadliftBarbell Row
Equipment
BarbellDumbbell
What you are committing to
Days / week
3 training days each week
Weeks
2 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
2
weeks
Week 1
Week 2
What is Greyskull LP?
Greyskull LP is a beginner barbell program by John Sheaffer. Based on Starting Strength, it adds AMRAP (as many reps as possible) on the final set of every main lift — giving you a performance metric every session and enabling faster progress.
Why IronFlow for Greyskull?
Linear Progression Tracking
Add 5lbs per session to upper body, 10lbs to lower. IronFlow tracks your progression and flags when to reset.
3-Day Full Body Schedule
Squat, Press A/B, Deadlift — manage your alternating schedule without losing track of where you are.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Workout A
3 exercises
Overhead Press
2 x 5 / 5+
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Chin-ups
2 x 5 / 5+
2x5, 1x5+ (AMRAP). Use assistance or negatives if needed.
Squat
2 x 5 / 5+
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Day 2
Workout B
3 exercises
Bench Press
2 x 5 / 5+
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Barbell Row
2 x 5 / 5+
2x5, 1x5+ (AMRAP). Rest 3 min.
Deadlift
1 x 5+
1x5+ (AMRAP only). One heavy set. Rest 3-5 min.
Day 3
Workout A
3 exercises
Overhead Press
2 x 5 / 5+
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Chin-ups
2 x 5 / 5+
2x5, 1x5+ (AMRAP). Use assistance or negatives if needed.
Squat
2 x 5 / 5+
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about Greyskull LP
The stored template has 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 2 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.