Reverse Pyramid Training

by Dusty D.
4.0
(1 rating)

Program Description

https://leangains.com/reverse-pyramid-training-guide/#easy-footnote-bottom-5-694 From Martin in the link above: "My physique and strength are built on Reverse Pyramid Training (RPT). My clients? RPT. In my 19 years of weight training, I’ve tried countless methods, but always revert back to RPT. It’s the most reliable and effective I’ve ever come across. If it wasn’t, I wouldn’t be using it. I’m not married to methods, only results. I live and die by results, that’s how I make money. Don’t have a training book about RPT to sell and nothing in it for me by making these claims or writing this guide. Only appreciation once your experience reaffirms my own."

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 25, 2025 03:25
  • Last Edited
    Jul 10, 2025 01:21

Summary

Unlock your strength potential with this 6-week Reverse Pyramid Training program, designed for those looking to build muscle and enhance performance. Train three days a week with a focus on compound lifts like Deadlifts, Squats, and Weighted Dips, progressively reducing weight by 10% each set to maximize gains. Tailored for a garage gym setup, this program combines effective exercises targeting major muscle groups, ensuring you stay challenged and motivated throughout your fitness journey. Get ready to push your limits and achieve your goals!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 10
2
Pendlay Row
3
8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 10
2
Pendlay Row
3
8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 10
2
Pendlay Row
3
8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 10
2
Pendlay Row
3
8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 10
2
Pendlay Row
3
8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 10
2
Pendlay Row
3
8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
French Press
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
French Press
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
French Press
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
French Press
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
French Press
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
French Press
3
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Dip (Weighted)
3 Sets
8 Reps
@10
2
Pendlay Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Overhead Press (Barbell)
3 Sets
8 Reps
@10
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
French Press
3 Sets
10 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Dusty D.Man
a month ago
3 weeks complete
4 years of prior experience
More than expected strength gains
Less than expected muscle gains
No modifications
Martin Berkhan's RPT program. Making progress every session on each exercise, usually on every set. Haven't seen any muscle growth yet, but Boostcamp prompted me to review at only 4 weeks in.