AMRAP set logging
Record your reps on each AMRAP set and compare results across sessions.
Beginner linear progression
Track Greyskull LP in IronFlow
Log your AMRAP sets and keep the Greyskull schedule organized in a mobile workout log.
- Days / week
- 3
- Weeks
- 2
- Level
- Beginner
- Focus
- Strength
[Fit check]
Is Greyskull LP (Phrak's Variant) right for you?
Plan profile: Level Beginner · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Strength · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Dumbbell
[Plan at a glance]
Plan at a glance
A beginner-friendly linear progression with AMRAP finishers, based on Phrak's variant. How to use: 1. Alternate between Workout A and B each session (A/B/A, B/A/B) 2. Train 3 days per week with rest days between (Mon/Wed/Fri) 3. Last set of each main lift is AMRAP (As Many Reps As Possible) 4. Start light and focus on form! Progression: - Add 2.5 lbs upper body / 5 lbs lower body EACH SESSION - If you get 5+ reps on AMRAP, keep adding weight - If you fail to get 5 reps: deload that lift by 10% and work back up AMRAP rules: - Push hard but stop 1 rep before failure - If you get 10+ reps, you started too light (that's OK, keep going) Rest: 3-5 min for main lifts, 1-2 min for accessories Why this works: The AMRAP set builds volume when weight is easy, autoregulating intensity.
Max lifts
SquatBench PressOverhead PressDeadliftBarbell Row
Equipment
BarbellDumbbell
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 2
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned 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 an AMRAP (as many reps as possible) set at the end of each main lift.
[Why IronFlow for Greyskull?]
Why IronFlow for Greyskull?
Progression guidance
The source plan adds 2.5lb per session to upper-body lifts and 5lb to lower-body lifts.
Three-day full-body schedule
Squat, Press A/B, Deadlift — manage your alternating schedule without losing track of where you are.
[Relevant alternatives]
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Workout A
3 exercises
Overhead Press
2 x 5 / 5+
Shoulders
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Chin-up
2 x 5 / 5+
Back
2x5, 1x5+ (AMRAP). Use assistance or negatives if needed.
Squat
2 x 5 / 5+
Legs
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Day 2
Workout B
3 exercises
Bench Press
2 x 5 / 5+
Chest
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Barbell Row
2 x 5 / 5+
Back
2x5, 1x5+ (AMRAP). Rest 3 min.
Deadlift
1 x 5+
Back
1x5+ (AMRAP only). One heavy set. Rest 3-5 min.
Day 3
Workout A
3 exercises
Overhead Press
2 x 5 / 5+
Shoulders
2x5, 1x5+ (AMRAP). Rest 3-5 min.
Chin-up
2 x 5 / 5+
Back
2x5, 1x5+ (AMRAP). Use assistance or negatives if needed.
Squat
2 x 5 / 5+
Legs
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 guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Questions about Greyskull LP (Phrak's Variant)
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 2. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]