Starting Strength
A few barbell lifts. Three days a week. A small, earned increase each time you return.
Greyskull LPWorkout calculator.
Two sets of 5, then one set for as many reps as you can. See 12 weeks of A and B workouts, plus the rule for the 10% reset. The rules come from community write-ups, so check them against your edition.
Program by John Sheaffer / Johnny Pain · Trainer editorial · Updated
Squat · Week 12, if every session succeeds
94kg
Now: 60 kg. Every session is below, with warm-ups and what to do when you stall.
| Lift | Now | Week 12 |
|---|---|---|
| Overhead press | 30 kg | 47 kg |
| Squat | 60 kg | 94 kg |
| Bench press | 40 kg | 57 kg |
| Barbell row | 40 kg | 57 kg |
| Deadlift | 70 kg | 104 kg |
The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.
Week 1 · A · B · A · A + set is your last set: as many good reps as you can.
Monday · Workout A
- Overhead pressWarm-up (kg): 8 at 202 × 530 kg1 × 5+30 kg
- Chin-up2 × 51 × 5+body weight; pulldowns or negatives until you get 5
- SquatWarm-up (kg): 8 at 20 · 5 at 24 · 3 at 36 · 2 at 45 · 1 at 512 × 560 kg1 × 5+60 kg
Wednesday · Workout B
- Bench pressWarm-up (kg): 8 at 20 · 3 at 24 · 2 at 30 · 1 at 342 × 540 kg1 × 5+40 kg
- Barbell rowWarm-up (kg): 8 at 20 · 3 at 24 · 2 at 30 · 1 at 342 × 540 kg1 × 5+40 kg
- DeadliftWarm-up (kg): 8 at 20 · 5 at 28 · 3 at 42 · 2 at 52 · 1 at 591 × 5+70 kg
Friday · Workout A
- Overhead pressWarm-up (kg): 8 at 202 × 531 kg1 × 5+31 kg
- Chin-up2 × 51 × 5+body weight; pulldowns or negatives until you get 5
- SquatWarm-up (kg): 8 at 20 · 5 at 24 · 3 at 37 · 2 at 46 · 1 at 522 × 562 kg1 × 5+62 kg
How it progresses
Layout: Phrak's widely used version (A: overhead press, chin-up, squat; B: bench, row, deadlift). The book is paid; check your edition.
Two sets of 5, then one set for as many reps as you can. Add weight each session: 1 kg on overhead press, bench press and barbell row; 2 kg on squat and deadlift. Community guides double the jump when the last set reaches 10 reps.
If you stall
Fewer than 5 reps on the last set: take that lift 10% lighter and build back. A 94 kg squat drops to about 85 kg.
Warm-up
The source publishes no warm-up, so each heavy lift shows the site's general ramp: the empty bar for 8, then about 40, 60, 75 and 85% of the first work set with fewer reps each time. Heavier deadlifts start from the bar with a 20 kg (45 lb) plate a side; lighter ones start from the empty bar.
What comes next
These rules come from community write-ups of the program. Where your edition of the book differs, follow the book.
Sources
Original Greyskull principles; Phrak's community variant is identified separately.
The Greyskull LP · Strength Villain
Johnny Pain on Phrak's variant · Greyskull Nation
Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.
Use the sheet at your next session
- Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
- Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
- Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
- Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.
The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.
- Days / week
- 3
- Experience
- Beginner
- Progression
- Linear + final-set feedback
- Focus
- Strength + muscle
Version covered. Original Greyskull principles; Phrak's community variant is identified separately. Independent editorial companion; no affiliation or endorsement is implied.
The people behind the program.
Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.
- Strength VillainThe Greyskull LP
- Greyskull NationJohnny Pain on Phrak's variant
- Practical resourcesPlate loading calculatorWarm-up set calculatorEstimated one-rep max
- Lift techniqueSquat form checklistOverhead press guideRomanian deadlift guide
Frequently asked questions
Which version of Greyskull LP does this cover?
Original Greyskull principles; Phrak's community variant is identified separately.
How should I use the Greyskull LP tool?
Two sets of 5, then one set for as many reps as you can. See 12 weeks of A and B workouts, plus the rule for the 10% reset. The rules come from community write-ups, so check them against your edition.
Is this an official program spreadsheet?
This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.