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RPT Leangains

by John Cichello
3 athletes joined

Program Description

Increase strength whilst cutting

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2025 10:31
  • Last Edited
    Jun 25, 2025 03:16

Summary

Transform your physique with the RPT Leangains program, a comprehensive 12-week training plan designed for serious lifters. With three focused sessions each week, you'll tackle key compound movements like deadlifts and squats, complemented by targeted accessory work to build strength and muscle definition. This program emphasizes progressive overload and strategic rest, ensuring you maximize gains while maintaining optimal recovery. Get ready to elevate your training and achieve impressive results!
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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)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4A
Back Extension
3
10 reps
-
4B
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Pull-Up (Weighted)
3
10 reps
-
3B
Dip (Weighted)
3
10 reps
-
4A
Skin The Cat
3
6 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Rear Delt Fly (Cable)
3
10 reps
-
4B
Straight Leg Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4A
Back Extension
3 Sets
10 Reps
-
4B
Hanging Toes To Bar
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3A
Leg Extension
3 Sets
10 Reps
-
3B
Leg Curl
3 Sets
10 Reps
-
4A
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
4B
Straight Leg Calf Raise
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3A
Pull-Up (Weighted)
3 Sets
10 Reps
-
3B
Dip (Weighted)
3 Sets
10 Reps
-
4A
Skin The Cat
3 Sets
6 Reps
-
4B
Upright Row (Cable)
3 Sets
12 Reps
-