three day split rpt' routine _ rippedbody

7/23/2019 'Three Day Split RPT' Routine _ RippedBody

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(http://rippedbody.jp/training/training-programs/) Three Day Split RPT Routine

Three Day Split RPT Routine

Squats, Deadlifts, Bench press, Chins Think you cant get big with just these four? Tell that to Martin Berkhan.

Andy Morgan RippedBody.jp

#4 Reverse Pyramid Training

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This article tells you how to train when the time comes to split your training into a three day split.

The primary focus is reverse pyramid training, but I have also included advice for other set-rep

patterns (55 for example) to be used with a three day split, as this is what I find myself using more

and more often with clients rather than RPT nowadays.

Common Ways People Split Their Training

There will come a point in your training career where you will need to split up the compound training

movements in order to be able to recover in time for the next workout and keep progressing. (We

talked about why this in more detail in the article on appropriate training program choice

(http://rippedbody.jp/training-program-choice/)so we wont dig into that here.)

Common training split examples:

Push/pull Splitting your training by categorising the movements broadly as pull or push

movements. (Example: chest, shoulders and squatting done on day 1, rows, deadlift variations and

any hip hinge exercises on day 2.)

Upper/lower Splitting your training based by categorising movements based on whether they

target the upper or lower body. (Most commonly done four days a week, as with the push/pull

example.)

Bodypart Splitting your training by the main body part that is worked. ( Example: chest on a

Monday, back Tuesday, shoulders wedneday, etc.)

Compound movement Separating your training days by the compound movement that you

do. (Example: Monday as your squat day, Wednesday as your bench day, Friday as your Squat day.)

The three day split I introduce in this article is an example of the latter type of training. It can be used

with any set-rep pattern, but the one I mainly talk about in this article is Reverse Pyramid Training.

Reverse Pyramid TrainingExplained

What is it?
http://rippedbody.jp/training-program-choice/


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RPT is a style of set-rep pattern where the trainee puts their heaviest set first, then pyramids downto

a lighter weight, usually with more reps for the latter sets. It is best suited to the main compound

movements (the squat, deadlift, bench press, etc.).

Its a very time-efficient training style, but it requires very high intensity. It was made popular by

Martin Berkhan of Leangains.com who you can see picture above.

Who is it for?

Very high intensity is required to get the desired training effect from the, usually, abbreviated

routines. It is not suited to novices who are at greater risk of their form breaking down when pushing

close to failure. A straight-set routine (where the weight is kept consistent across all sets) like 55 will

me much more suitable and effective for these people. If this is you, my suggested routine is The Big

3 Routine or one of its variants (http://rippedbody.jp/2011/09/22/training-the-guide/).

When can it be used?

It can be effective in either a cut or a bulk. The low volume makes it more suited to a cut. The theory

on that is as follows:

The goal of the experienced trainee when cutting is merely to maintain muscle mass while they

are burning the fat off. -> Under calorie deficit circumstances recovery capacity is lower. ->

Training volume is best reduced to match the reduction in recovery capacity. This helps avoid

the negative systemic stress effects of too high a workload, which prevents you from

experiencing undue soreness and regressing in your training. Yes, Im talking about getting

weaker and potentially losing muscle.

Unnecessary accessory work (http://rippedbody.jp/question/secondary-exercises/) is therefore not

used/removed.

RPT How-To Guide

RPT In A Nutshell:
http://rippedbody.jp/2011/09/22/training-the-guide/http://rippedbody.jp/question/secondary-exercises/


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Example 3-day RPT Split

Monday

1. Deadlift

Warm-up sets

Top Set 4-6reps 3mins rest

Set 2 (-~10-15%) 6-8reps 2mins rest

Set 3 (-~10-15%) 8-10reps

3mins rest (or however long it takes you to warm-up and be ready for the next exercise)

2. Weighted Chin-ups

Warm-up set(s)

Top Set 6-8reps 3mins rest / Set 2 (-~10-15%) 8-10reps 2mins rest / Set 3 (-~10-15%) 10-

12reps

Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.

Wednesday

1. Do warm-up sets, gradually working up to around 80% of your top set load.

2. Put the heaviest working set (aka. the top set) first.

3. Drop the weight, rest and do the second working set.

4. Drop the weight, rest and do the third working set.

5. Rest and move onto the next exercise.

6. Push HARD. Do as many reps as you can withoutreaching failure.

Failureis defined as the point at which a rep can no longer be completed with good form. You never

want to go to form failure with the compound movements because that is where injuries happen,

though occasionally it may happen without your planning. That is what the safety pins (or a spotter

if you have one) are for when squatting and benching, or the bumper plates and padding on the

floor for, when deadlifting.

What does it look like?

RPT is a set-rep pattern, not any specific workout. However, RPT does have popular routine

incarnations. One such incarnation is this three day split.


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1. Bench

Warm-up sets


12reps


2. Push-ups

2 sets, 3 mins rest. Raise feet off floor when too easy, add two second cadence. 8-12reps


Friday

1. Squat

Warm-up sets


12reps


2. Overhead Press

Warm-up setsTop Set 6-8reps 3mins rest / Set 2 (-~10-15%) 8-10reps 2mins rest /Set 3 (-~10-15%) 10-

12reps


.

How To Progress With RPTRPT uses a double progression system.So that means the target is to increase either the weight or

reps, if you can, at each session. There are rules for doing so.

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For the first workout you likely need to guess at how heavy you should load the bar so that your

maximum effort is within the target rep range.

Lets say that this week you get 7 reps with 100kg and your target rep range was 6-8 reps. The

next week youre going to stay with 100kg and try to hit 8 reps. If you do that then increase the

weight slightly (102.5kg) and try to get 6 reps or more the following workout.

If you fail to get the minimum required number or reps at any point in time, reduce the weight.

For your second and third sets, your target rep rage will be a couple of reps higher. Because of

this, and the cumulative fatigue of the previous set(s) you will need to reduce the weight on the

bar. 10-15% is a ballpark figure for this.

Example RPT Progression

Target rep ranges 6-8, 8-10, 10-12:

Week 1: 150 x 6, 135 x 9, 120 x 12 increase weight of 3rd set next

session

Week 2: 150 x 8, 135 x 10, 125 x 10 increase weight of 1st and 2nd

sets next session

Week 3: 155 x 6, 140 x 8, 125 x 11

Week 4: 155 x 6, 140 x 10, 125 x 11 increase weight of 3rd set next

session

Week 5: 155 x 8, 145 x 8, 125 x 12 increase weight of 1st and 2nd

sets next sessionWeek 6: 160 x 6, 145 x 9, 130 x 10

Note that some weeks the weight went up for the back-off sets but not

in the top-set and vice versa. This is normal.

TIPS:

Adjust all sets independently of each other.The ~10-15% reductionthat Ive suggested is just a

guide for your first workout. (If you need to reduce it more or less that doesnt mean there is

anything wrong!) From that point onward you want to adjust your subsequent sets independently as

you would for that top set.

Keep the other training circumstances the same, particularly time, and keep rest intervals strict.

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For the chin-ups, always keep a full range, keep it slow and smooth.Chin-ups may be very tough at

first, thats fine. Band-assisted chin-ups are a good option until you have built up the strength to do

full-reps, as is jumping up and holding yourself in the top position and fighting gravity until it takes

you down for as long as you can. This way you will train both ends of the rep range. Eventually

youll want to add weight. See my Full Guide To Progressing Your Chin-ups

(http://rippedbody.jp/chin-up-pull-up-progress-guide/).

The Pros and Cons of RPT Training

What I like about RPT

Quick & effective.

Satisfies the need for intensitywithout allowing certain personality types from hammering

themselves too hard.

Cuts through the crap& focuses on the exercises that will give the trainee the most bang for

their buck.

The Drawbacks of RPT

It is not sustainable and will eventually cease to provide enough training stress to drive

progression.Training close to failure at very high intensity is bad for recovery. This means that

the workouts can only be performed with a low frequency. Volume is also low, as its not possible

to train to failure for a high amount of volume. As volume is one of the key drivers of progress,

eventually RPT will cease being effective.

Not suited to the beginner. Training too close to failure is bad for proper motor learning. Form

needs to be verygood to avoid injury when pushing close to technical failure for rep-maxes.

Your maximum is highly influenced your gym atmosphere/surroundings. One of my best

squat workouts ever was with six time Mr Olympia Dorian Yates sitting on the leg press machine

six feet behind me, staring at me, waiting for hisrack to become available. Maximum is relative

and variable, and its too easy for people to pussy out before they truly cant do any more reps.
http://rippedbody.jp/chin-up-pull-up-progress-guide/


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Example 3-day Split Using A 55 Set-Rep Pattern

Monday

1. Deadlift

Warm-up sets

5 sets of 5 reps 2mins rest between sets


2. Weighted Chin-ups

Warm-up set(s)



Wednesday

1. Bench

Warm-up sets

Think about it this way if I put a gun to your loved ones head, you could probably do a couple

more, right?

Mentally the workouts are very tough, and knowing you need to push to a max for every set,

especially on squat day for example, can lead to people dreading their workouts. This extra

mental drain can lead to unnecessary stress and sub-optimal performance. Fixed set-rep

patterns (5 sets of 5 for example) without the requirement for failure can work better. And I find

myself recommending these more and more, regardless of the level of trainee.

A Better Way To Do A 3-Day Split?Due to the drawbacks above I often find myself using a 55 set-rep pattern instead of RPT with

clients. Heres an example base routine of how youd do a 3 day split but with 55. (Pretty obvious

but its worth writing out so there isnt any confusion.)


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2. Push-ups

2 sets, 3 mins rest. Raise feet off floor when too easy, add two second cadence. 8-12reps


Friday

1. Squat

Warm-up sets



2. Overhead Press

Warm-up sets



See here for a progression example for 55 (http://rippedbody.jp/the-big-3-routine/)

.

RPT-Specic FAQDo I have to stick to those exercises above?

No, that is just an example. Front Squats, Rack Pulls, Pull-ups, Row variations. Basically, multi-

joint/compound exercises that lend themselves well to incremental loading are all fine.

Can I add in more exercises?
http://rippedbody.jp/the-big-3-routine/


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If it helps you progress quicker. If youve come to this page from a google search or forum

recommendation, Id highly recommend that you read my article, The Core Principles of

Effective Training (http://rippedbody.jp/training-the-guide/), so that you have the background

knowledge to know when adjustments are appropriate.

What is a good warm-up?

You want to do the minimum that you can to get warm and ready for the top set, without tiring

yourself for your main work sets. Ive covered this in detail in the FAQ in the section, WARM-UP:

What should I do? (http://rippedbody.jp/question/warm-up/)

Can I do pull-downs instead of chin-ups?

You can, but they are not as effective. Do not use them if you have a chinning-bar available. In

my experience people work a lotharder when then have to do chin-ups rather than pull-downs,

probably because their efforts (or lack of) are more public.

Is the omission of dips from Martin Berkhans original template

(http://www.leangains.com/2008/12/reverse-pyramid-revisited.html)purposeful?

Yes. Dips are a great chest and tricep developer, and it feels awesome to have a couple of plates

clanging between your legs as you knock out a few sets of 8, but the risk-reward ratio is skewedin the wrong direction I feel. What I mean is, its very easy to cause yourself an injury with this

exercise, especially as you start adding a lot of weight. (It puts the humeral head in a position far

past neutral (http://www.ericcressey.com/baseball-strength-training-programs-dips)).

When there are safer alternatives that are equally effective (pushups, the close-grip bench

press), I see no point in taking the risk with dips. I no longer do them myself, and I no longer

recommend them to clients.

Got any lifting videos/resources?

Yes, recommendations are covered made in my article, The Core Principles of Effective Training

(http://rippedbody.jp/training-the-guide/).

Why does this conflict with the advice of [coach X]?
http://www.leangains.com/2008/12/reverse-pyramid-revisited.htmlhttp://rippedbody.jp/question/warm-up/http://rippedbody.jp/training-the-guide/http://rippedbody.jp/training-the-guide/http://www.ericcressey.com/baseball-strength-training-programs-dips


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Get your FREE 65 page PDFcopy of my Complete Diet

Set-up Guide

Email Address

You will find conflicting advice all over the internet because there are many different ways to

reach the same end with training. Every routine has its pros and cons, suitability depends on

context. RPT and the routine above is just one way of doing things. Its not suitable for all

people, at all times. Though different coaches have their own preferences and reasoning, the

principles of effective training routines (http://rippedbody.jp/training-the-guide/) remain the

same.

How do I know when I should use a full split routine like the one in the example

above?

Great question, this is covered in the article, Which Routine Is For Me?

(http://rippedbody.jp/2014/07/25/training-program-choice/)

Got it, now how do I put together a nutrition plan to go with this?

Thats what I specialise in and do professionally, and youll find everything you need to do this

on this site. This includes, How to Calculate Your Calories, Macros, Optimal Meal Timing, Calorie &

Carb Cycling, Supplements (which Im not a fan of), and How to Track your Progress. How To Set Up

Your Diet: The Nutritional Hierarchy of Importance (http://rippedbody.jp/nutritional-

hierarchy-importance-fat-loss-muscle-growth/)

*******

Thanks for reading.Questions welcomed in the comments as always. Andy.

Next:What To Do When Youre Done With Your Linear Progression

Strength Training Program (http://rippedbody.jp/intermediate-

training-greg-nuckols/)
http://rippedbody.jp/nutritional-hierarchy-importance-fat-loss-muscle-growth/http://rippedbody.jp/2014/07/25/training-program-choice/http://rippedbody.jp/training-the-guide/http://rippedbody.jp/intermediate-training-greg-nuckols/


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ABOUT THE AUTHOR

Andy MorganI'm an online nutritional coach and trainer. After seeing one too many people get

ripped off by supplement and training industry lies I decided to try and do

something about it. The site you see here is the result of a lot of Starbucks-fuelled,two-fingered typing. It's had a lot of love poured into it, and I hope you find the

guides to the diet and training methods I use on this site useful. When I'm not

helping clients you'll likely find me crashing down a mountain on a snowboard,

riding a motorbike, or staring at watches I can't afford.

865 Comments on Three Day Split RPT Routine

R E P L Y ( / R E V E R S E - P Y R A M I D - T R A I N I N G / ? R E P L Y T O C O M = 4 1 1 2 8 # R E S P O N D )

Mark Wojak08.08.2015 AT 00:39 (HTTP://RIPPEDBODY. JP/REVERSE-PYRAMID-TRAINING/COMMENT-PAGE-7/#COMMENT-41128)

Hi Andy: What are

your thoughts on HST? Thanks, Mark

R E P L Y ( / R E V E R S E - P Y R A M I D - T R A I N I N G / ? R E P L Y T O C O M = 4 1 1 3 9 # R E S P O N D )

Andy Morgan (http://rippedbody.jp)08.08.2015 AT 12:52 (HTTP://RIPPEDBODY. JP/REVERSE-PYRAMID-TRAINING/COMMENT-PAGE-7/#COMMENT-41139)

Hi Mark, thanks for

the question. Covered at the top of the training main page

(htt // i db d j /t i i id i /) d th FAQ
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