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Leangains reverse pyramid

by Elliot P.
28 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 25, 2025 03:16

Summary

Transform your strength training with the **Leangains Reverse Pyramid** program, a meticulously designed 12-week journey that emphasizes progressive overload and muscle growth. This program features three intense workouts per week, focusing on compound lifts like squats, deadlifts, and bench presses, ensuring you build strength efficiently. Each session incorporates a reverse pyramid structure, challenging you to push your limits while allowing for strategic weight reductions between sets. Perfect for those with a garage gym setup, this program will elevate your lifting game and help you achieve your physique goals.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
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 (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Seal Row
3
8 reps
RPE 10
3
Standing Calf Raise
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
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
Bench Press (Close Grip)
2
10 reps
RPE 10
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Elliot P.Man
a year ago
5 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I can finally try as hard as possible on every set, and I’m seeing results I’ve never had before