Reverse Pyramid Training
Starting with the heaviest set first, then reducing weight for subsequent sets.
Updated
Reverse pyramid training (RPT) starts with your heaviest set when you are freshest, then decreases weight while increasing reps on subsequent sets. This approach prioritizes strength work and is highly time-efficient. After a thorough warm-up, you hit your top set first when strength is highest.
Examples
- 6 reps heavy, 8 reps -10%, 10 reps -10%
- Heaviest set when freshest
- Popular in Leangains protocol
Compound exercises
Put this into practice with exercises from the library.
Kneeling Jump Squat
Olympic Weightlifting · Barbell
Kneeling Single-Arm High Pulley Row
Strength · Cable
Kneeling Squat
Powerlifting · Barbell
Landmine 180's
Strength · Barbell
Landmine Linear Jammer
Strength · Barbell
Lateral Bound
Plyometrics · Bodyweight
Lateral Box Jump
Plyometrics · Other
Lateral Cone Hops
Plyometrics · Other
Common questions
What is Reverse Pyramid Training?
Starting with the heaviest set first, then reducing weight for subsequent sets. Reverse pyramid training (RPT) starts with your heaviest set when you are freshest, then decreases weight while increasing reps on subsequent sets.
What exercises train the Reverse Pyramid Training?
Good options include Kneeling Jump Squat, Kneeling Single-Arm High Pulley Row, Kneeling Squat, Landmine 180's, Landmine Linear Jammer. Each links to a step-by-step guide with demonstration images.
What are examples of Reverse Pyramid Training?
6 reps heavy, 8 reps -10%, 10 reps -10%; Heaviest set when freshest; Popular in Leangains protocol.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus