Workout Routine

Reverse Pyramid Training

by jadriel207

Based on Martin Berkhan's "Leangains" program, set for a 3 day weekly routine. Time-effective, increases strength even on weight cuts. Note - only increase training max if you can do all AMRAP sets to completion, otherwise stay on your current TM.

Workouts

Deadlift Day

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
90 sec
2
50% TM
5
90 sec
3
55% TM
5
90 sec
4
60% TM
5
90 sec
5
80% TM
8 +
amrap
120 sec
6
70% TM
10 +
amrap
120 sec
7
60% TM
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

deadlift

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
6
90 sec
2
60% TM
6
90 sec
3
80% TM
8 +
amrap
90 sec
4
75% TM
10 +
amrap
90 sec
5
70% TM
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

overhead press

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

curl

3 sets

Bench Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
8
60 sec
2
60% TM
8
60 sec
3
80% TM
8 +
amrap
90 sec
4
75% TM
10 +
amrap
90 sec
5
70% TM
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
8
60 sec
2
60% TM
8
60 sec
3
80% TM
8 +
amrap
90 sec
4
75% TM
10 +
amrap
90 sec
5
70% TM
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

barbell row

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

tricep pushdown

3 sets

Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
80% TM
8 +
amrap
90 sec
5
70% TM
10 +
amrap
90 sec
6
60% TM
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

squat

6 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8 +
amrap
60 sec
2
75% TM
10 +
amrap
60 sec
3
70% TM
12 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

pullup

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

leg curl

3 sets