Leangains RPT
By Martin Berkhan · From Original Source
Martin Berkhan's Reverse Pyramid Training, from his own guide. Three days a week, two big lifts and one small one each day. Every lift starts with its heaviest set, then each set after it is lighter (10% less a set, 5% on bench and overhead press) and you do as many good reps as you can on every set. When the first set reaches its rep goal, the weight goes up 2.5 kg next time.
Free to use · auto progression, rest timers & PR tracking built in
What is Leangains RPT?
Most routines build up to their heaviest set. Martin Berkhan's reverse pyramid training turns that round: after your warmups, the first work set is the heaviest, done while you are freshest, and each set after it is lighter. Every set, the first and the lighter ones, is as many good reps as you can do.
This is the sample week from Berkhan's own guide, three days a week. Monday is deadlifts for two sets and barbell rows for three. Wednesday is bench press and overhead press, three sets each. Friday is squats and weighted chin-ups, three sets each. Each day finishes with one small lift for two sets, with a goal of 10 on the first: calf raises on Monday, triceps pushdowns on Wednesday and curls on Friday. You can swap the row and the overhead press between Monday and Wednesday.
Is Leangains RPT right for you?
Berkhan wrote his guide for beginners and intermediates, and he sets it up to be run as it is while dieting. It suits lifters who would rather do a few hard sets than a lot of easy ones. Because the heaviest set comes first, your form needs to hold up on a hard set while you are fresh.
How progression works
Each lift has a rep goal for its first set: 6 on the deadlift, 10 on the squat and the small lifts, 8 on everything else. Reach the goal on the first set and the weight goes up 2.5 kg (5 lb) next time. Fall short and you keep the same weight until you get there. There is no automatic deload. The lighter sets come off the first set: 10% less each set (90% and then 80%), or 5% on bench and overhead press (95% and then 90%). They have no rep target, so just do as many good reps as you can. Durata works out every weight from the first set, so there is no maths in the middle of a session. Rest at least three minutes between sets.
Durata runs this progression for you — the back-off sets are worked out from your top set, each session's target carries over from what you logged last time, and the weight moves when you hit or miss the prescribed reps.
Leangains RPT — every set, every session
AMRAP = as many reps as possible on the sets marked AMRAP.
Monday
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×6+ AMRAP 1×AMRAP | 3:00 |
| Bent Over Row (Barbell) | 1×8+ AMRAP 1×AMRAP 1×AMRAP | 3:00 |
| Standing Calf Raise | 1×10+ AMRAP 1×AMRAP | 3:00 |
Wednesday
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×8+ AMRAP 1×AMRAP 1×AMRAP | 3:00 |
| Overhead Press (Barbell) | 1×8+ AMRAP 1×AMRAP 1×AMRAP | 3:00 |
| Triceps Pushdown | 1×10+ AMRAP 1×AMRAP | 3:00 |
Friday
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10+ AMRAP 1×AMRAP 1×AMRAP | 3:00 |
| Chin Up (Weighted) | 1×8+ AMRAP 1×AMRAP 1×AMRAP | 3:00 |
| Bicep Curl (Barbell) | 1×10+ AMRAP 1×AMRAP | 3:00 |
Leangains RPT — common questions
What exactly is reverse pyramid training?
Doing your heaviest set first instead of last. After warmups, the first set is your working weight for as many good reps as you can. Each set after it is lighter by a fixed share of that first set, and again you do as many good reps as you can. You lift heaviest while you are fresh and add reps as you tire.
Should every set go to failure?
No. Berkhan's guide asks for your best effort on every set: keep going while your form is good, and stop when you doubt you can finish another rep. Going all out does not mean grinding out failed reps.
How heavy should I start?
Pick a weight you can lift for one rep short of the goal on the first set, or more. For bench, with a goal of 8, that means at least 7 reps. Then the weight only goes up when the first set reaches the goal.
Which row should I use?
Any row you like. The program uses the barbell bent-over row, which drops 10% a set like the other big lifts. Berkhan gives the seal row a smaller 5% drop, so if you seal row, set its lighter sets to 5%.
Why so few exercises per session?
Because every set is a real effort. Two big lifts and one small one is the whole session, done in about 25–35 minutes.
Is there an app that runs Leangains RPT for you?
Yes. Durata runs Leangains RPT as written, free: the 3-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Martin Berkhan — leangains.com
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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