Leangains RPT
Martin Berkhan's Reverse Pyramid Training. Each compound starts at your heaviest (AMRAP top set), then drops 10–20% for more reps. Three intense sessions: Day A = Deadlift + Pull-up; Day B = Bench + Incline DB; Day C = Squat + Leg Press. Low volume, high intensity. Pairs with 16:8 IF but works standalone.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Leangains RPT — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Day A — Back Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×6–8+ AMRAP 1×8–10 @ 90% 1×10–12 @ 80% | 3:00 |
| Pull Up | 1×6–8+ AMRAP 1×8–10 @ 90% 1×10–12 @ 80% | 3:00 |
| Bicep Curl (Barbell) | 3×8–12 | 2:30 |
Day B — Chest Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×6–8+ AMRAP 1×8–10 @ 90% 1×10–12 @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 1×8–10+ AMRAP 1×10–12 @ 90% 1×12–14 @ 80% | 3:00 |
| Bicep Curl (Barbell) | 3×8–12 | 2:30 |
| Triceps Pushdown | 3×8–12 | 2:30 |
Day C — Leg Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×6–8+ AMRAP 1×8–10 @ 90% 1×10–12 @ 80% | 3:00 |
| Leg Press (Machine) | 1×8–10+ AMRAP 1×10–12 @ 90% 1×12–14 @ 80% | 3:00 |
| Lying Leg Curl (Machine) | 3×8–12 | 2:30 |
| Leg Extension (Machine) | 3×10–12 | 2:30 |
| Standing Calf Raise | 3×10–12 | 2:30 |
Source: Martin Berkhan — leangains.com
DropSet 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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