The Workout Routine

Monday: Upperbody 

1. Seated DB Shoulder Press: 3 sets – 4-6, 6-8, 8-10 (RPT) 
2. Lat Pull Down or (weighted pull ups): 2 sets – 4-6, 6-8 (RPT) 
3. Weighted Dips or (close grip bench): 2 sets – 6-8, 8-10 (RPT) 
4. Incline Dumbbell Curls: 2 sets – 6-8, 8-10 (RPT) 
5. Lateral Raises: 12-15 reps + 4 sets of 4-5 reps (rest pause).

Wednesday: Lowerbody 

1. Dumbbell Bulgarian Split Squats or Reverse Lunges: 2 sets - 6-8, 8 10 reps (RPT) 
2. Romanian Deadlifts (Barbell): 2 sets - 6-8, 8-10 reps (RPT) 
3. Leg Extensions, point toes out at the top: 2 sets - 8-10, 10-12 (RPT)
4. Weighted Single Leg Calf Raises: 2 sets x 8-10, 10-12 (RPT) 

Friday: Upperbody

1. Incline Bench Press: 3 sets – 4-6, 6-8, 8-10 (RPT) 
2. Flat Bench Press: 2 sets - 6-8, 8-10 (RPT) 
3. Cable Rope Push Downs: 2 sets – 6-8, 8-10 (RPT)
4. Hammer Curls: 2 sets – 6-8, 8-10 (RPT)
5. Bent Over Flyes: 12-15 reps + 4 sets of 4-5 reps (rest pause) 

Workout Notes 

Perform 2-3 build up sets for the first two exercises of each workout. Rest 2-3 minutes between sets for reverse pyramid training (RPT). For RPT you will be doing your heaviest set first and reducing the weight by 10% for each set thereafter. 

Only increase the weight when you can do the top end of the rep range. So for incline bench, you’ll increase the weight on your first set when you can do 6 reps. For your second set you need to hit 8 reps before increasing the weight.  

For lateral raises and bent over flyes you will select a weight you can do for 12-15 reps. This will be the activation set. After completing the activation set you will perform 4 rest pause sets (with the same weight as the activation set). For rest pause sets you will rest only 10-15 second and perform 4-5 reps.

For weighted pull ups, weighted dips, bulgarian split squats and calf raises - reduce the weight by 10% of total weight (bodyweight + additional weight) for Reverse Pyramid Training.

So if you’re performing weighted dips with 45 lbs and you weight 180 lbs. Total weight = 225. So you’d reduce it by 10% of 225, which is 22.5 lbs. So you can drop the weight by 22.5 lbs or simply round down to 20 lbs.

If you’re performing reverse lunges with 30 lbs per hand (60 lbs total) at a bodyweight of 180 lbs, then you’d have 240 lbs total weight. Therefore you’d reduce by about 20-25 pounds for the second set. So the second set you’d go down to 20 lbs per hand.