Reverse Pyramiding - Back to basics?

[awynn]

Looking for a critique on the new program I’ve put together below. I was training 4 days a week a bodybuilders split separating legs into 3 sessions (1 muscle group per session with some something else, ie Monday was quads and triceps, Tuesday hams and shoulders etc). I want to cut down to 3 sessions per week for a bit more rest and growth, works increasingly busy too.

5ft10
88kg
14%BF

I really want to go back to basics and add in as many basic compounds as possible to keep the body fat levels down and increase size and strength. The main goal for me is to build muscle while not increasing body fat.

My diet is good and always make sure I hit my protein intake targets, At the moment I’m trying for a sub 90g carb diet and it’s not going too badly.

I’ve been hearing a couple of guys talk about reverse pyramiding one of the main compound exercises per session and just wondered if anyone has tryed this and have any comment?

Cheers in advance,

Monday
Back
Pull ups 25 body weight in as few sets as possible

Chin ups 25 body weight in as few sets as possible

Dead lift 15*
8
10
15

DB Rows 12
10
8
Triceps
Close Grip BP 12
10
8

Rope pull downs 12
10
8

Dips 8
10
15

Wednesday
Legs
Hack Squats 15*
8
10
12
15

Barbell lunges 20
20
20

Laying curls 12
10
8

Calf raises 15
12
10

Shoulders
DB Military Press 15*
8
10
12

Upright rows 12
SS side lateral raise 10
8


Shrugs with dumbbells 15
12
10

Friday
Chest
Flat bench 15*
8
10
12

Incline bench 12
10
8

Dips 25 of body weight in as few sets as possible

Flat flys 15
10
8

Biceps
Barbell curls 12
10
8

Hammer bar curls 12
10
8

* = warm up set

[Skye]

Great technique, as long as the poundage keeps going up on the top set each week you're making good progress.

I added 30kg to my deadlift using this method and I can now handle a much heavier weight across all 3 sets with the same weight now too.

Go for it!