5x5 vs Greyskull LP: which is better?

StrongLifts 5x5 and Greyskull LP are both beginner barbell programs that get recommended constantly. They share the same DNA - compound movements, linear progression, three days per week. But their differences in structure and philosophy lead to meaningfully different training experiences.

If you’re deciding between these two, or wondering whether to switch from one to the other, here’s everything you need to know. For a wider comparison of beginner and intermediate programs, see the full guide.

What is Greyskull LP?

Greyskull LP (GSLP) was created by John Sheaffer, who goes by “Johnny Pain.” The most popular version is Phrakture’s variant, which streamlined the program for the Reddit fitness community and became one of the most commonly recommended beginner programs alongside 5x5 and Starting Strength.

The core of Greyskull is three exercises per session, three days per week, with the defining feature being an AMRAP (As Many Reps As Possible) set at the end of each exercise.

Phrakture’s Greyskull LP

Day A: Overhead Press 3x5+ / Chin-ups 3x5+ / Squat 3x5+ Day B: Bench Press 3x5+ / Barbell Row 3x5+ / Squat 3x5+ (or Deadlift 1x5+)

The ”+” means the last set is AMRAP - you do as many reps as you can instead of stopping at 5. Days alternate A/B/A one week, B/A/B the next, just like 5x5.

Some Greyskull variants put deadlifts on alternating days rather than every session, while others program them once or twice per week. Phrakture’s variant alternates squat and deadlift on certain days, but the exact setup varies by source. The common thread is that you’re squatting or deadlifting every session.

The AMRAP concept

This is the single biggest difference between Greyskull and 5x5, and it deserves a full explanation.

On 5x5, every set is 5 reps. You do 5, rack it, rest, do 5, rack it, rest, until you’ve done 25 total reps. The goal is binary: you either got 5x5 or you didn’t.

On Greyskull, the first two sets are 5 reps, but the third set is open-ended. You keep going until you can’t do another rep with good form. On a light day, you might get 12 reps. On a heavy day, you might barely squeeze out 6.

This matters because the AMRAP set gives you a secondary measure of progress. Even if you can’t add weight next session, hitting 8 reps on your AMRAP instead of last week’s 6 is real, measurable progress. You’re getting stronger even when the weight on the bar hasn’t changed.

How 5x5 works in comparison

For the full overview, see the 5x5 beginner guide. The quick version:

Workout A: Squat 5x5, Bench Press 5x5, Barbell Row 5x5 Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5

Alternate A and B three times per week. Add 2.5 kg to every exercise each successful session (5 kg for deadlift). Five exercises, fixed sets and reps, no variation.

The simplicity is the feature. Walk in, do the prescribed work, walk out. No decisions, no judgment calls on AMRAP intensity, no tracking different rep ranges.

Key differences that matter

Exercise order

5x5: Squats are always first. Always. They’re the most important and most demanding exercise, so they get your freshest effort.

Greyskull: Squats go last. Upper body pressing and pulling come first, squats close the session.

This difference reflects different priorities. 5x5 says: squats are king, everything else works around them. Greyskull says: your upper body lifts suffer if you squat first, so save squats for the end when the upper body work is done.

Both arguments have merit. Squatting first when you’re fresh means higher squat numbers. But squatting first also means your bench press, overhead press, and rows are always performed in a pre-fatigued state. On Greyskull, your pressing is done fresh, which may lead to faster upper body progression.

If upper body strength is a priority for you, Greyskull’s exercise order has an advantage. If you want the biggest squat possible, 5x5’s approach is better.

Volume per exercise

5x5: 5 sets of 5 reps = 25 reps per exercise per session.

Greyskull: 2 sets of 5 + 1 AMRAP set = 10 reps minimum, typically 12-18 reps per exercise per session.

5x5 has significantly more volume on each exercise. More sets means more practice with the movement pattern and more total work, which drives both strength and hypertrophy. The tradeoff is longer sessions and more accumulated fatigue.

Greyskull’s lower set count makes sessions shorter and less fatiguing, which leaves room for accessories if you want them and makes recovery easier. The AMRAP set partially compensates for the lower set count by pushing the last set harder than a fixed set of 5 would.

Stall and reset protocol

This is where Greyskull has a genuinely clever edge.

5x5 stall protocol:

1. Fail to complete 5x5? Try the same weight next session.
2. Fail three sessions at the same weight? Deload 10% and rebuild.

Greyskull stall protocol:

1. Fail to hit 5 reps on your AMRAP set? Reset to 90% of your current weight.
2. Work back up, but now your AMRAP reps at sub-maximal weights will be higher - 8, 10, 12+ reps instead of barely 5.
3. By the time you return to the old stall weight, you’ve built more volume tolerance and the weight often goes up easier.

The Greyskull approach is smarter for one key reason: the AMRAP set turns the rebuild period into productive training. On 5x5, when you deload and work back up, you’re doing sets of 5 at weights you’ve already handled. It’s necessary, but it can feel like going backwards.

On Greyskull, when you reset to 90%, you’re hitting that weight for 10+ reps on the AMRAP set. You’re doing more total work, building more muscle endurance, and getting stronger in a different way. The climb back doesn’t feel like wasted time because every session produces rep PRs even when the weight is submaximal.

Chin-ups

5x5: No pulling work beyond barbell rows. Chin-ups are not part of the program.

Greyskull: Chin-ups (or pull-ups) are programmed into every other session. They’re a core exercise, not an accessory.

This is a real gap in 5x5. Barbell rows work the mid-back effectively, but chin-ups train the lats, biceps, and grip in a way that rows don’t fully replicate. Greyskull’s inclusion of chin-ups provides more complete upper body development, particularly for the lats and arms.

If you’re running 5x5 and want to address this, adding chin-ups as an accessory after your main work is a common and effective modification.

Deadlift programming

5x5: Deadlift 1x5, once or twice per week. Minimal deadlift volume but it progresses fast at 5 kg per session.

Greyskull: Deadlift programming varies by variant. Some have 1x5+ AMRAP deadlifts alternating with squats. Others program them less frequently.

Neither program gives deadlifts the volume that squat and press receive. On 5x5, the rationale is that squats and rows provide enough posterior chain work that deadlifts only need a single heavy set. On Greyskull, the AMRAP deadlift set at least pushes you beyond 5 reps when the weight is manageable, providing more deadlift practice.

Progression speed

Both programs add 2.5 kg per session to upper body lifts and 2.5-5 kg per session to lower body lifts. The rate of weight increase is essentially identical.

The difference is what happens at the edges. 5x5’s binary success/failure model means you either progress or you don’t. Greyskull’s AMRAP provides a gradient: you might add weight and get 8 reps on the AMRAP, or add weight and only get 5. Both count as successful sessions, but the AMRAP number tells you how close to your limit you are.

This information is useful. If your AMRAP drops from 10 to 7 to 5 over three sessions, you can see the stall coming. On 5x5, you don’t know you’re close to stalling until you actually fail a set.

Who should choose which

Choose 5x5 if:

• You’re a complete beginner and want the simplest possible program
• You prefer higher volume per exercise (5 sets vs 3)
• You want squats to be your absolute priority
• Decision fatigue is real for you - you want zero choices to make
• You prefer a massive community with endless resources and dedicated apps
• You want to spend three days per week in the gym, not four

Choose Greyskull if:

• You want built-in auto-regulation through AMRAP sets
• Upper body strength is a high priority for you
• You like having a secondary progress metric beyond just weight on the bar
• You want chin-ups as a core exercise, not an afterthought
• You prefer a smarter reset protocol that turns rebuilding into productive work
• You enjoy pushing yourself on that last set

Neither choice is wrong

Both programs will take a beginner from untrained to meaningfully strong in 3-6 months. The strength outcomes after six months of consistent effort on either program will look remarkably similar. Research on beginner progression consistently shows that the program matters far less than adherence and effort for novice lifters.

Can you combine the best of both?

Some lifters modify 5x5 by making the fifth set an AMRAP. This gives you the higher volume of 5x5 with the auto-regulation and progress tracking of Greyskull’s AMRAP set. It’s not an official program, but it works well in practice.

Others run 5x5 as written but add chin-ups at the end of every session, borrowing Greyskull’s most valuable addition to round out their pulling work.

These hybrid approaches are fine. Programs are frameworks, not sacred texts. The principles matter more than the specifics: progressive overload, compound movements, adequate recovery, and consistent training.

Side-by-side summary

Feature	5x5	Greyskull LP
Sets per exercise	5x5 (fixed)	2x5 + 1 AMRAP
Total reps per exercise	25	10 + AMRAP (typically 12-18)
Exercise order	Squat first	Squat last
Days per week	3	3
Chin-ups	Not included	Core exercise
Stall protocol	Deload 10% after 3 failures	Reset to 90%, earn rep PRs on the way back
Progression rate	+2.5 kg/session	+2.5 kg/session
Session length	45-75 minutes	30-50 minutes
Complexity	Very low	Low
Best for	Simplicity, squat focus	Auto-regulation, upper body priority

The bottom line

StrongLifts 5x5 and Greyskull LP are two excellent beginner programs built on the same foundation. 5x5 is simpler and gives you more volume per exercise. Greyskull is slightly more nuanced and handles plateaus more gracefully.

The worst thing you can do is spend weeks comparing them instead of lifting. Pick one. Follow it for three months. Get strong. The differences between these programs are far smaller than the difference between training consistently and not training at all.

If you choose either program and apply yourself with proper nutrition and recovery, you will get stronger. Explore all 5x5 program variations to find the best match for your goals.

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