I’ve tried hundreds of different types of workout programs–full body, intensity-focused, volume-focused, depletion/super-compensation based and every (combination you can make) for example. I’ve yet to encounter a workout as effective as the one below, a variant on Martin Berkhan’s Reverse Pyramid Training regimen.
Sure, there are workouts that may allow you to build more muscle in fewer weeks, assuming the correct supporting diet. And there are workouts that kick your ass more. But from a pure ROI perspective, you’ll be hard-pressed to find a workout that allows you to progress into such advanced levels of strength with spending merely 30-45 minutes at the gym 3x/week.
As an example, a majority of my chest muscle and accompanying strength was been built on RPT–I started out dumbbell bench pressing 90 lbs and now bench 120 lbs for reps. I’ve hopped around on different programs, but for someone who finds himself working 80-100 hours/week, RPT’s been my mainstay.
Without further ado, I’ll lay out everything you need to know to get started on this program.
Workout Scheduling
Your workouts will be spaced every other day, with at least one day of rest in between. Your full week should look like this:
Monday – Back day
Tuesday – Rest Day
Wednesday – Chest day
Thursday – Rest Day
Friday – Leg day
You can shift exercise days forward and backward, but stick to the scheduling guidelines below the exercise. For example, if you accidentally miss your Wednesday chest day workout, complete it on Thursday.
Exercise Day A – Back Day
There should be at least seven days since the last time you completed your last Exercise Day A and at least three days since you last completed Exercise Day C.
Beginner Mode
Set 1: 8-12 reps
Set 2: Lower the weight 10%* from set 1… aim for at least one more rep than previous set
Set 1: 8-12 reps
Set 2: Lower the weight 10% from set 1… aim for at least one more rep than previous set
Set 3: Lower the weight 10% from set 2… aim for at least one more rep than previous set
Set 1: 15-20 reps
Set 2: 15-20 reps (same weight)
Standing Barbell (ez-bar) Curl –
This is one large “rest-pause set.” Do as many reps as you can… count to 20… do as many reps as you can… count to 20… do as many reps as you can until you feel like you cannot finish another full rep. Record the total number of reps. The total number of reps should be in the 15-20 range.
Normal Mode
Set 1: 4-6 reps
Set 2: Lower the weight 10% from set 1… aim for at least one more rep than previous set
Chin Ups (either assisted or weighted, palms facing you, shoulder width apart) –
Note: The “weight” that you record should be the total weight with either assistance or additional weight. If you are 180 lbs and are using 20 lbs on the assistance machine, then the “weight” is 160 lbs. Similarly if you are adding 20 lbs to your body, then the “weight” is 200 lbs.
Set 1: 6-8 reps
Set 2: Lower the weight 10% from set 1… aim for at least one more rep than previous set
Set 2: Lower the weight 10% from set 2… aim for at least one more rep than previous set
Set 1: 8-12 reps
Set 2: Lower the weight 10% from set 1… aim for at least one more rep than previous set
Standing Barbell (ez-bar) Curl –
This is one large “rest-pause set.” Do as many reps as you can… count to 20… do as many reps as you can… count to 20… do as many reps as you can until you feel like you cannot finish another full rep. Record the total number of reps. The total number of reps should be in the 15-20 range.
Exercise Day B – Chest Day
Note 1: There should be at least seven days since the last time you completed your last Exercise Day B.
Note 2: Same exercises for both “Beginner Mode” and “Normal Mode”
Set 1: 6-10 reps
Set 2: Lower the weight 10% from the total* and get at least 1 more rep above set 1
Set 3: Lower the weight 10% from the total* and get at least 1 more rep above set 2
Incline Dumbbell Bench Press –
Set 1: 8-12 reps (use the weight from your third set of dumbbell bench press)
Set 2: Lower the weight 10% from the total* and get at least 1 more rep above set 1
Overhead Two-hand Triceps Press –
This is one large “rest-pause set” Do as many reps as you can… count to 20… do as many reps as you can… count to 20… do as many reps as you can. Record the total amount of reps. The total amount of reps should be in the 15-20 range.
Exercise Day C – Leg Day
Note: This should be at least four days after Exercise Day A and seven days since you last did Exercise Day C.
Beginner Mode
Set 1: 8-12 reps
Set 2: Lower the weight 10% from set 1… aim for at least one more rep than previous set
Set 1: 8-12 reps
Set 2: 20 reps (otherwise known as a “widowmaker”). Use a relatively light weight here to start out, about 60% of your set 1’s weight
Dumbbell Stiff-Legged Deadlifts –
Set 1: 12-15 reps
Set 2: 10-15 reps (same weight)
Set 1: Until failure (15+ reps)
Normal Mode
Set 1: 6-8 reps
Set 2: Lower the weight 10% from Set 1… aim for at least one more rep than previous set
Set 3: 20 reps (otherwise known as a “widowmaker”). Use a relatively light weight here to start out, about 60% of your Set 1’s weight.
Barbell Stiff-Legged Deadlifts –
Set 1: 12-15 reps
Set 2: 10-15 reps (same weight)
Set 1: Until failure (15+ reps)
Training Instructions
Weights and Reps
With each exercise description, I’ve included a range of reps (“repetitions”) that you should aim for. For example, Dumbbell Bench Press prescribes a rep range of 6-10. If you can do more reps than the prescribed rep range (8 in this example) then you need to increase the weight. If you can’t do the minimum with good form, then you need to decrease the weight.
Figuring out your starting weight
Beginners might have no clue what weight to start with at first. If that’s the case, start as light as possible (10-15 lbs for dumbbell exercises, only the bar for barbell exercises) and complete 2-3 reps.
If you felt absolutely no difficulty, increase the weight and try again until it starts to get more difficult. When you feel a bit of difficulty on the third rep, then stop. Increase the weight once more and take a two-minute rest. Now you’re going to start your first “working set.” (The first set that actually counts.)
Complete your set until you cannot do another full rep. You may accidentally overshoot or undershoot your rep range. If that’s the case, just adjust the weight accordingly for next week and keep following the instructions for this week.
It is mandatory that you record your sets.
I’ll repeat this again because it’s that important. Recording your sets is not optional. If you do not record your sets and attempt to improve each time, then you might very well be spinning your wheels.
Rest time in between sets
As a rule of thumb, you should take as much time as you need so that the previous set does not cut into your next set’s performance. For heavy compound exercises (squat, bench, deadlift… usually the first one in your routine), this is four to five minutes. For other exercises, this is three to four minutes. This may seem like a lot if you’re not used to high intensity strength training, but if you are lifting with the correct intensity, then you will need this amount of rest.
How to progress on this program
Every week, you will strive to hit a new personal record (also known as a PR) for each exercise. This means either increasing the number of reps in a set or increasing the weight.
Determining whether to increase weight or reps
If you hit the top of your rep range for a particular exercise, then increase the weight the following week. If you are still well within the rep range, then attempt to hit more reps the following week.
Determining how much to increase the weight
When you hit the top of your rep range, it’s time to move the weight up. A good amount to move up is 5% for barbell exercises or the next heavier dumbbell group for dumbbell exercises. Beginners may find themselves moving up much faster than this, so it may take some feeling around.
Reverse Pyramid Training Progression
We will be doing a Reverse Pyramid Training scheme (RPT), which includes a “top set” (the first set will be the heaviest in that exercise) and “back off sets” (subsequent sets will be lighter in that exercise). For each set, you should stop when you absolutely cannot perform one more full rep.
That means that you should not end on a “partial rep”; doing so means that you went to “absolute failure,” which will tax your nervous system and recovery. It may be difficult for a beginner to gauge when a rep is their “last full rep,” but you’ll get better at figuring this out over time.
You should prioritize set PRs in the order that they appear in your workout. For example, always try to hit a PR on your first set. If you cannot hit a PR on your first set, then try to hit it on your second set. If you cannot hit a PR on your second set, then try to hit it on your third set and so on.
Warmups
Before your very first “working set” (the set in which you aim to increase), you’ll want to warm up. Warming up helps to “prime” your body so that you’re prepared for the heavy weight of your first working set. Let’s say you are attempting to goblet squat at 40 lbs.
The worst thing that you can do is immediately start with that weight, as it will feel relatively heavy. Your first set will feel much easier if you try to goblet squat 25 lbs first… then 30 lbs… followed by your working set of 40 lbs.
I recommend warming up with the following scheme:
Warmup set 1 – 60% of your top working set – 5 reps… 2 mins rest
Warmup set 2 – 75% of your top working set – 3 reps… 2 mins rest
Warmup set 3 – 85% of your top working set – 1-2 reps… 3-4 mins rest
You only need to warm up the first time you are working a body part for the day. After you’re finished warming up for your first set, you don’t need to warm up for any subsequent exercises.
Trainees vary in their need to warm up, so you may need to adjust the scheme above. Just remember the following: the purpose of your warmup sets should be to maximize the output of your first working set. For this reason, your warm ups should not be taxing in the slightest. Warm ups should help you acclimate to the weight of your working sets. If they are not achieving that purpose, then you need to adjust.
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