Reverse Pyramid Training

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Reverse Pyramid Training or RPT is similar to drop sets and kind of basically is drop sets. Your first set is your heaviest set (that doesn’t mean you don’t warm up first). Your second set is 10% lighter and your third set is 10% lighter than your second set. Some people are really promoting reverse pyramid training as the end all be all. Studies have shown that it makes no difference if its regular pyramid sets or reverse pyramid sets. The rest between sets is 2 to 3 minutes.

How it may look

So first set will be 4-6 reps, second set will aim for 6-8 reps and third set will be 8+ reps. Going to failure all the time can be taxing so leave one in the tank. When you can reach more than 6 reps on the first set you add 2.5-5lbs next time.

Traditional Pyramid Structure

You basically do the opposite of reverse pyramid training. So each set is 10% heavier, and you start off with the lightest set. And progress off of your heaviest set.

Example Routine:

Chest/Back:

Bench RPT

Incline DB Press 3 x 8-12

One Arm DB Row 3 x 8-12

Weighted Chinups 3 x 8-12

Incline Flyes or Cable Crossovers 4 x 12-15

Shoulders/Arms:

Press RPT

Lateral Raises 3 x 8-12

EZ Bar Preacher Curl 3 x 8-12

Skullcrushers 3 x 8-12

Incline Curls 4 x 12-15

Tricep Pushdowns 4 x 12-15

Legs:

Squat alternated with Deadlift* RPT

Romanian Deadlift 3 x 8-12

Leg Curl 3 x 8-12

Weighted Situps 8-12

Calf Raises 3 x 20

Weighted Situps 3 x 20

* one week you deadlift the next you squat. So if last week I did the squat this week I deadlift and next week I squat again.

Scheduling

3 Days A Week

Mon – Chest/Back

Tues – Off

Weds – Shoulders/Arms

Thurs – Off

Fri – Legs

Sat/Sun – Off

5 Days A Week

Mon – Chest/Back

Tues – Shoulders/Arms

Weds – Legs

Thurs – Chest/Back

Fri – Shoulders/Arms Or Legs (Alternate every week)

Sat/Sun – Off

6 Days A Week

Mon – Chest/Back

Tues – Shoulders/Arms

Weds – Legs

Thurs – Chest/Back

Fri – Shoulders/Arms

Sat – Legs

Sun – Off

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