Reverse Pyramid Training
Bulking
Intermediate
Barbell
Plan Details
The Reverse Pyramid Training routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The way this particular reverse pyramid training (RPT) is designed, your heaviest set is done first, following a few warm-up sets. Increase the weight by 10-15% for each subsequent set but decrease your repetitions. Important* - The repetition scheme mentioned here is just an example - if you do more reps that is OK. RPT is a great training option to use when you’re looking to bust through a training plateau. The goal is high intensity sets but low overall training volume. This type of plan, if done correctly, will elicit gains in muscle size and strength. Follow the program for 8-weeks. Stay Strong Together, MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1: Legs/Back & Biceps
Est. 66 min
6 exercises
Barbell Deadlift
4 Sets x 8,6,5,4 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Pull-Up
3 Sets x 8,6,4 Reps
Cable Seated Row
3 Sets x 10,8,6 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
Day 2
Workout 2: Chest/Shoulders & Triceps
Est. 66 min
6 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press
3 Sets x 10,8,6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,8,6 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
