Gyakuryū

**Gyakuryū** is a comprehensive 12-week training program designed to elevate your strength and endurance through a structured 5-day weekly regimen. Each session is meticulously crafted to target different muscle groups, with a blend of compound lifts and cardio workouts, including dedicated Zone 2 cardio days for optimal recovery and fat burning. Expect to build lean muscle and enhance your overall fitness with exercises like the Romanian Deadlift and Squats, all while utilizing a full gym setup. Get ready to transform your physique and push your limits!

THIS IS THE ORIGINAL PROGRAM BY LEONOVELS

This program was built with one idea in mind: cut the noise.
No gimmicks. No unnecessary complexity. Just the essentials — done with intent.

It combines hypertrophy-based strength training with heart-focused conditioning, built to forge a body that is powerful, resilient, and efficient.

It’s not easy. It’s not fancy.
It’s simple, but not soft.

This is for those who understand that progress comes not from novelty, but from striking the same nail, with the same hammer, week after week. With focus. With patience.

I’ve included the exercises I personally prefer and want to focus on, but they can be changed and replaced with movements that follow a similar pattern and intent.

As for progression, I follow a typical dynamic double progression. If I notice my performance stalls for three consecutive weeks, I either reduce the weight by 10% or adjust the rep range.

Feel free to add a set to the exercises if you think you can recover. The important thing is progression, if you are progressing  don’t change anything .

In the 6th and 7th days I usually do some activities like walking or yoga mobility stuff like that.

This program is designed to be repeated indefinitely. Ideally, you should run it for 12 weeks without changing anything. Once the cycle is complete, you can make adjustments based on the feedback from those 12 weeks—such as modifying rep ranges, exercises, or the number of sets.

Have fun.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cardio (Zone 2)

Cardio

I usually don’t add additional sets in the lower  body days, I find these are already plenty.

Romanian Deadlift (Barbell)

Squat (Smith Machine)

Single Leg Press

Lower Body II

Squat (Barbell)

Good Morning

Lower Body I

Back and chest 2/3 sets based on your recovery and the effort you give in the sets.

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