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Leangains reverse pyramid
by Elliot P.
3 athletes joined
5.0
(1 rating)
Program Description
Work hard, make real progress
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Olympic Weightlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
May 12, 2024 03:42
Last Edited
Jun 17, 2024 09:51
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Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 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 (Dumbbell)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 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 (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Seal Row
3 Sets
8 Reps
@10
3
Standing Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
2 Sets
10 Reps
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Elliot P.Man
5 days ago
5 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
I can finally try as hard as possible on every set, and I’m seeing results I’ve never had before