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This is a very straight-forward Reverse Pyramid Training routine, based on the LeanGains approach.
It focuses on doing just a few sets, but doing them right. It focuses on the basic compound movements that matter.
Barbell Deadlift
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4x4 reps |
rest: 240s
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Chin-Up
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2x6 reps |
rest: 180s
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Chin-Up (Close Grip)
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1x10 reps |
rest: 180s
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Barbell Bench Press
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4x4 reps |
rest: 240s
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Barbell Bent-Over Row (Reverse Grip)
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2x6 reps |
rest: 180s
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Weighted Tricep Dip
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2x6 reps |
rest: 180s
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Barbell Squat
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4x5 reps |
rest: 240s
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Machine Leg Press
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2x6 reps |
rest: 180s
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Machine Calf Raise
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1x16 reps |
rest: 180s
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Dumbbell Shoulder Shrug
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1x12 reps |
rest: 120s
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