Greyskull LP: The Better Starting Strength?
If you ask Reddit for a beginner training plan, you’ve been getting the same answer for years: Phrak’s Greyskull LP. It’s the official beginner program of the r/Fitness wiki — the spot StrongLifts and Starting Strength once held.
The Program
3 days/week, two workouts alternating (A/B/A, B/A/B):
| Workout A | Workout B | |
|---|---|---|
| 1 | Barbell Row 3×5+ | Chin-ups 3×5+ |
| 2 | Bench Press 3×5+ | Overhead Press 3×5+ |
| 3 | Squat 3×5+ | Deadlift 3×5+ |
3×5+ means: three sets of at least 5 reps, the last set open — as many as possible with clean technique.
This is the r/Fitness Basic Beginner Routine — the current version from the r/Fitness Wiki, derived from Phrak’s Greyskull LP. The only difference from Phrak’s original: Deadlift was increased from 1×5+ to 3×5+. At beginner weights, recovery isn’t an issue, and 3 sets give more practice time for the most technically demanding movement pattern.
Duration: 35-45 minutes.
What makes the program tick
- Pulling in every session — Rows or chin-ups as the first exercise. StrongLifts has no vertical pull, Starting Strength only adds chin-ups in Phase 3.
- Open last set — gives you a signal whether the weight still fits. 8-10 reps = room to grow. Only 5 = reset coming soon.
- Push alternates — Bench and overhead press swap between A and B. Each pressing movement comes around 1.5×/week.
Progression
| Situation | Action |
|---|---|
| All sets completed | +2.5 kg upper body / +5 kg lower body |
| Last set under 5 reps | Reduce weight by 10%, work back up |
On a reset, you collect a few extra reps in the open set on the way back up — 80 kg × 8 instead of the 5 you managed the first time. Slightly more training stimulus than a rigid 5×5 reset.
Strengths and Weaknesses
Works well:
- Short sessions (35-45 min) — realistic for beginners
- Pulling in every session — no imbalances from the start
- Simple progression — few rules, clear system
Limitations:
- Low volume — ~4.5 sets pressing, ~9 sets pulling, ~4.5 sets legs per week. On the low end, but enough for beginners.
- No isolation — biceps, lateral delts, hamstrings only trained indirectly
- No periodization — linear progression until it stalls
- Short lifespan — 2-4 months, then a switch is due
When to Move On
Greyskull is a starting point, not a permanent program. Switch when:
- 2-3 resets on multiple exercises — linear progression is exhausted
- You want more volume and isolation — the program offers neither
Where to?
- 4 days/week: GZCLP — more structured, with tier system — Plan in hitPR
- 3-4 days, long-term: 5/3/1 — monthly cycles, submaximal
- 4 days, strength + hypertrophy: PHUL — DUP approach — Plan in hitPR
- 6 days, hypertrophy: PPL — Plan in hitPR
Comparison
| Aspect | Greyskull LP | StrongLifts | GZCLP | 5/3/1 |
|---|---|---|---|---|
| Days/week | 3 | 3 | 4 | 3-4 |
| Open last set | Yes | No | No | Yes |
| Pulling every session | Yes | Yes (Rows) | Yes (T3) | Optional |
| Vertical pull | Yes | No | Yes (T3) | Optional |
| Duration/session | 35-45 min | 45-60 min | 45-60 min | 45-60 min |
| Recommended run time | 2-4 months | 12+ months (per Mehdi) | Until LP stalls | Long-term |
Getting Started with Greyskull LP
The Greyskull plan is pre-configured in the hitPR catalog: A/B rotation, open last set, +2.5 kg / +5 kg steps, deload after 2 failed attempts. Import the plan, set your starting weights, train.
Bottom Line
Greyskull LP is a solid starting point: 6 exercises, 3 days, clear progression. It solves the biggest problems of StrongLifts (no vertical pull, no feedback element) while staying short enough to be realistic.
But: it’s a beginner program with a limited lifespan. 2-4 months, then move on.
Sources
- Helms ER et al. (2016). Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. S&C Journal, 38(4):42-49.
- Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine, 46(11):1689-1697.
