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Reverse Pyramid Training
Intermediate–AdvancedFree

Reverse Pyramid Training

Martin Berkhan's Reverse Pyramid Training.

Dusty D.
Dusty D.· Jun 2025
3athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
3 days
Level
Intermediate, Advanced
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
50 min
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."

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Triceps
16%
Upper Back
11.1%
Lats
9.9%
Quadriceps
9.5%
Biceps
7.4%
Glutes
7.4%
Front Delts
6.2%
Calves
6.2%
Middle Delts
6.2%
Abs
5.8%
Hamstrings
5.3%
Chest
3.7%
Adductors
2.5%
Lower Back
1.6%
Forearms
1.2%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Deadlift (Barbell)26 reps@10
2Overhead Press (Barbell)38 reps@10
3Bicep Curl (Barbell)310 reps@10
#ExerciseSetsRepsLoad
1Dip (Weighted)38 reps@10
2Pendlay Row38 reps@10
3Standing Calf Raise310 reps@10
#ExerciseSetsRepsLoad
1Squat (Barbell)310 reps@10
2Chin-Up (Weighted)38 reps@10
3French Press310 reps@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Reverse Pyramid Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Reverse Pyramid Training is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Reverse Pyramid Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android