Leangains Reverse Pyramid Training Template

[wiscpackers]

Found this template online for RPT style training which Martin over at Leangains is a big fan of. The whole point is the keep intensity high while keeping workout time low. Since I am currently on a cutting diet, it makes it easier since I don't have the energy to stay in the gym for long periods of time. Do you guys think this looks like a sufficient workout plan? Any glaring needs? I am looking to jump into it but some feedback would be appreciated so I don't end up wasting my time with it. Thanks.


Deadlift Day (Monday)
Warm up deadlift
Deadlift x up to 5
Deadlift-10% x reps + 1
Weighted Chins(done once you can hit 8 chinups) x up to 6-8
Weighted Chins-10% x reps + 1
Weighted Chins-10% x reps + 1 (or Chins-20% x reps +1)
Pendlay rows (5x3) weight is sets across

Bench Day (Wednesday)
Warm up bench
Bench x up to 6-8
Bench-10% x reps + 1
Bench-20% x reps + 1
Military Press x up to 6-8
Military Press-10% x reps + 1
Weighted Dips(done once you can hit 8 dips) x up to 6-8
Weighted Dips-10% x reps + 1
Weighted Dips-20% x reps + 1
Tricep Rope Pulldowns (8x2)

Squat Day (Friday)
Warm up squats
Squat x up to 5
Squat-10% x reps + 1
Leg curls (6-8x3)
Kneeling Cable Crunches x up to 6-8
Kneeling Cable Crunches-10% x reps + 1

[SimonThePieman]

simple and covers all bases

[tazeg]

Interdasting.

[SuffolkPunch]

Military same day as bench = lose. You should be far less concerned with designing a neat split and far more concerned about getting the most out of each exercise. It doesn't matter that triceps get used on 2 different days.

[tominho7]

Military same day as bench = lose.

I see no losing in that statement at all. If you look closely the template posted is just a push/pull routine

[SuffolkPunch]

I see no losing in that statement at all. If you look closely the template posted is just a push/pull routine

And that is the achilles heel of push/pull... no way can I give good on military if I have done bench already

When you are only using a frequency of once a week, overlap due to tricep use (and bench using some delt) is practically irrelevant. It's also of critical importance to give a very high intensity performance on every set.

[SimonThePieman]

And that is the achilles heel of push/pull... no way can I give good on military if I have done bench already

When you are only using a frequency of once a week, overlap due to tricep use (and bench using some delt) is practically irrelevant. It's also of critical importance to give a very high intensity performance on every set.

Sorry, but this is ridiculous. Obviously your MP will be affected after bench, but what does it matter unless you are trying to max out?

[SuffolkPunch]

Sorry, but this is ridiculous. Obviously your MP will be affected after bench, but what does it matter unless you are trying to max out?

It seems pretty obvious to me... if your triceps are tired, the delts are going to be shortchanged during the MP.

I personally had trouble with making progress on OHP doing Ironaddicts SPBR - because OHP came after bench.

[sburnettjr]

SuffolkPunch is absolutely right in my experience. My OHP wasn't progressing until I switched back to using more of a 5x5 Template using RPT on some exercises. The key differences are the OHP and Close-grip Bench are on what can be considered your "Pull" or "Deadlift day. This allows you to focus purely on the Bench Press on "Bench" day.

[Getup1982]

Mmmkay