The Burnout-Proof 12 Week PPL-RPT Workout!
The Burnout-Proof 12-Week PPL-RPT Workout is here! That’s a lot of abbreviations! Here’s what it all means: a Push/Pull/Legs Reverse Pyramid Training 12-Week Workout designed to be Burnout-Proof! Let’s face it, many lifters over-train, and ultimately burn out. I know, not everyone believes in over-training. I’m here to tell you that it exists, and I have the answer to control it, so let’s stop messing around and get to it!
A Quick Recap
| Program Components | Highlights | Takeaways |
| Weekly Schedule | 3 Training Days / 4 Rest Days | Train on non-consecutive days (e.g., M/W/F).Rest days are mandatory. |
| Workout Split | Push / Pull / Legs (PPL) | Pure muscle group separation.No overlapping lifts across days. |
| Set Strategy | Reverse Pyramid Training (RPT) | Set 1: Heaviest weight to absolute failure.Set 2: Drop weight 10%, keep reps the same.Set 3: Drop weight another 10% (try to keep reps the same). |
| Progression Model | Double Progression | Only add 2.5 to 5 lbs to a set when you hitits maximum rep target. |
| 12 Week Outline | Strength/Density/Negative Emphasis | Weeks 1–4: Baseline StrengthWeeks 6–9: Density (Reduced Rest Time)Weeks 11–12: Eccentric Control (3–4 sec negatives) |
| Prevent Burnout | Two Deload Weeks | Weeks 5 & 10: Drop weights by 30%, drop Set 3,and leave 3 reps in reserve. |
Over-training
Yep, I know – you’ve heard the mantra: “there’s no such thing as over-training, only under-eating and under-sleeping”. Perhaps, but look at it like this: if you’re doing heavy workout after heavy workout, and taking at least some working sets to failure, the only way your body will respond (read: muscle growth) is by giving it the time it needs to fully recover. I mean not only your muscles but your CNS as well. Therefore, 4 recovery days and 2 deload weeks ensures you don’t over-train and burnout.
Now, let’s be real, if you’re on “gear”, you have far better recovery ability than Mr or Ms Natural. You can get away with more volume and intensity, and you may need a day or 2 less for recovery. Still, many newer lifters and long term natties cannot, and I want them to fully understand such things as overtraining and recovery.
The 12-Week PPL Reverse Pyramid Training Timeline
In this workout, we’re going to use reverse pyramid training and the double progression approach to progressive overload. We’ll manage fatigue buildup and prevent burnout by utilizing two well-placed “deload weeks” and by following a strict 3-day training schedule. As noted, just 3 days in the gym allows for 4 complete days of recovery every week.
Instead of using the standard ascending pyramid approach of dropping reps as the weight goes up, we will use double progression within the reverse pyramid rep ranges, shifting their training focus a little every 4 weeks:
- Weeks 1–4 (Baseline Strength): Establish starting weights. Focus on clean, explosive concentric speed (2 seconds concentric), and slow and controlled eccentric speed (4 second eccentric).
- Weeks 5 & 10 (Deload Weeks): Helps clear fatigue (more details coming).
- Weeks 6–9 (Density Focus): Knock 30 seconds off your rest times between working sets. This is a form of progression that targets metabolic stress, a mechanism of muscle growth.
- Weeks 11–12 (Eccentric Control): Slow down the lowering phase of every heavy set to 6 seconds to maximize muscle damage, another muscle growth mechanism. Add in a 4-second pause in the fully stretched position on every rep of the last set. This approach also stimulates protein synthesis.
What Is a Reverse Pyramid?
Using a reverse pyramid means that, after warmups you’ll go right into your heaviest set first when you’re still fresh and at your strongest. From there you gradually drop weight while attempting to keep reps the same. That’s the approach I prefer, because you’re lifting heavy over all your working sets (in this routine 3 sets). The other way to use this concept is to drop weights and increase reps. I don’t like that approach because if you jump up the reps too much, you’re moving into endurance training territory. (1)
What Are My Starting Weights?
There’s a formula to calculate the amount of weight you should use for each set, and it is based on your One-Rep Max (1RM) coupled with the Load-Repetition Relationship Table.
The Formula Is:
Weight per Set = 1RM x Target Load Intensity
The Load-Repetition Table
You’ve seen this in some of my more recent articles. This table estimates how many times you can lift a specific percentage of your 1RM.
To use the formula, there is an intensity scale that lays out the specific percentages of your 1RM in relation to your target rep number. (2, 3)
| Target Reps | Percentage of 1RM | Primary Training Goal |
| 1 | 100% | Absolute Strength |
| 2 | 95% | Absolute Strength |
| 3 | 93% | Absolute Strength |
| 4 | 90% | Power / Strength |
| 5 | 87% | Power / Strength |
| 6 | 85% | Hypertrophy / Strength |
| 8 | 80% | Hypertrophy (Muscle Gain) |
| 10 | 75% | Hypertrophy (Muscle Gain) |
| 12 | 70% | Hypertrophy / Endurance |
A Step-by-Step Calculation Example
We’ll use a heavy set taken to failure. Assuming it was a max effort, we can calculate the exact weight targets for your workout.
Step 1: Find your 1RM (Using the Epley Formula)
If you do not know your 1RM, you can calculate it using the Epley Formula, a very common strength training equation. This lets you estimate your 1RM without performing an actual max-effort lift:
1RM = Weight x (1 + reps/30).
To find your estimated 1 rep maximum, just multiply the weight you successfully lifted by 1 plus the repetitions you achieved and divide that by 30. (4)
The Simple 3-Step Process
We can break this formula down into 3 easy steps:
Step # 1: Divide your rep total by 30.
Step # 2: Add 1 to that result.
Step # 3: Multiply that final number by the weight you lifted
For Example:
Let’s say you lifted 200 lbs x 3 reps to failure.
- Divide your reps by 30
- Calculation: 3 ÷ 30 = 0.10
- Add 1 to that number
- Calculation: 0.10 + 1 = 1.10
(Think of this number as a multiplier. It means your 1-rep max is roughly 110% of the weight you used for 3 reps). - Multiply your weight (200 lbs) by that 1.10 multiplier
- Calculation: 200 × 1.10 = 220
- Your estimated 1-Rep Max is 220 lbs.
Why Divide By 30?
The sports scientists that came up with this studied thousands of lifters and saw a pattern: for every rep you do with a heavy weight, you lose roughly 3.33% of your maximum strength capability.
Step 2: Calculate the Weight Needed for Specific Sets
In order to determine your starting weight on your first and heaviest working set, just apply the percentage from the Load-Repetition Table for each target rep count as follows:
- For a 6-Rep Set (85%):
220 x .85 = 190 lbs (rounded up from 187) - Drop the weight by 10% for Sets 2 and 3.
The Reverse Pyramid Routine
Core Training Rules
- The 3-Day Rule: Lift on non-consecutive days (e.g., Monday, Wednesday, Friday) with 4 full recovery days per week.
- The Reverse Pyramid Structure: As noted, Set 1 is the heaviest (to failure). Set 2 and 3 are each 10% lighter while shooting for 5-6 reps as indicated.
- Double Progression: Add 5 lbs to a set for large muscles and 2.5 lbs for small muscles once you hit its maximum target rep goal.
The Universal Warmup Protocol
Perform this warm up before starting the first exercise of every workout to prime the central nervous system (CNS) without fatiguing your muscles. (5)
- General Phase: 5 minutes of low-intensity cardio followed by 10 arm circles, 10 band/PVC pipe shoulder dislocates, and 10 bodyweight squats.
- Acclimation Sets (60-sec rest between each):
Set 1: Empty Barbell or ultra-light weight × 10–12 reps.
Set 2: 50% of your heavy Set 1 working weight × 5 reps.
Set 3: 70% of your heavy Set 1 working weight × 2 reps. Note: Once these ramp-up sets are complete for the opening lift, you’re primed and can jump straight into working sets for all exercises.
Day 1: Push (Chest, Shoulders, Triceps)
Flat Barbell Bench Press
Warm up as above.
1 set x 6 reps
1 set x 5-6 reps
1 set x 5-6 reps
Incline Dumbbell Bench Press
1 set x 6 reps
1 set x 5-6 reps
1 set x 5-6 reps
Dumbbell Shoulder Press
1 set x 6 reps
1 set x 5-6 reps
1 set x 5-6 reps
Dumbbell Lateral Raises
3 sets x 8 reps
Seated Crunch Machine
2 sets x 10-12 reps
Day 2: Pull (Back, Biceps)
Deadlifts
Same warmup as Day 1
1 set x 6 reps
1 set x 5-6 reps
1 set x 5-6 reps
Chest-Supported Seated Row Machine
1 set x 6 reps
1 set x 5-6 reps
Lat Pulldowns
Normal Overhand Grip
1 set x 6 reps
1 set x 5-6 reps
Hammer-style Grip (Biceps Focus)
1 set x 6-8 reps
1 set x 6-8 reps
Underhand Grip (Biceps Focus)
1 set x 6-8 reps
Hanging Knee Raises
3 sets x 12-15 reps
Day 3: Legs (Quads, Hamstrings, Calves)
Squat
Same warm up as Day 1
Set 1 x 6 reps
Set 2 x 5-6 reps
Set 3 x 5-6 reps
Set 4 x 5 reps
Set 5 x 4-5 reps
Seated Leg Curls
Set 1 x 6-8 reps
Set 2 x 6-8 reps
Set 3 x 5-6 reps
Standing Calf Raises
2 sets x 12-15 reps
Seated Calf Raises
2 sets x 12-15 reps
Ab Wheel
3 sets x 12-15 reps
Performance Notes
Perform the reps as indicated using a full range of motion. No half reps! Rest 2-3 minutes in your heavy sets. The goal is to maintain as heavy a weight as possible. (6)
The Deload Weeks – Week 5 & Week 10
Here’s how to get the most out of these 2 weeks:
- Weight Drop – Reduce all training weights by exactly 30%.
- Volume Drop – Drop the third reverse pyramid set completely (perform only 2 sets per exercise).
- Effort Drop – Stop all sets 3 reps short of failure.
- Do not ignore these 2 weeks!
Nutritional Suggestions
There may be some lifters trying to keep body fat under control by limiting carbs. Even so, you must eat enough carbs to promote ATP energy, and your post-workout program must include enough carbs to restore your levels of glycogen. Don’t shortchange your carbs! I recommend consuming roughly 50% of the day’s carbs in the hours leading up to and after your workouts. Of course, this includes a post-workout shake. This also when you should be eating 100% of your simple, sugary carbohydrates.
Now let’s talk about protein! I suggest at least 1 gram of protein per pound of body weight for all serious lifters. I also suggest spreading that out over your day so you can reach your daily protein goal.
Casein Night Feed:
Consuming slow digesting protein before bedtime will help keep your body out of a catabolic state and promote anabolism. So, roughly 30 minutes before bed, I suggest consuming one serving of Greek yogurt, or cottage cheese, or a protein shake that contains a slow digesting protein source. I suggest PEScience Select – it is a delicious, quality protein powder providing 24 grams of fast and slow digesting protein from milk protein (which provides both casein and whey), whey concentrate and leucine peptides.
Supplement Suggestions
Beyond the supplements already suggested, I recommend the following:
- Hi-Tech Precision Protein – This is one of the most innovative protein powders on the market and the one I always recommend. One scoop provides 25 grams of hydrolyzed whey protein per serving. It also uses an exclusive Hi-Tech Pharma technology that allows the release of l-leucine (a BCAA/EAA and the most powerful of any amino acid) in the first phases of protein synthesis, a direct trigger of muscle growth.
- Gorilla Mind Gorilla Mode – This is the pre-workout that came out of nowhere, kicking off the citrulline dosing wars in the process. It’s one of the best pre-workouts you can buy and it features clinically studied, high dosed ingredients (Including some patented ingredients), and an open label. You won’t find any underdosed prop blends here!
- NutraBio Base – if you’re looking for more of a value-minded pre-workout, I suggest NutraBio Base, a “Core” Pre that offers a streamlined yet effective formula that also works with your budget.
- AllMax Nutrition Creatine – Creatine monohydrate works and works very well. There is no other supplement that has been tested as heavily and proven as effective. AllMax Nutrition Creatine uses patented CreaSyn®, which is a micronized creatine monohydrate that’s 99.9% pure.
- AllMax Nutrition VITASTACK – It’s important to not look past the benefits of a good multivitamin/mineral formula. AllMax Nutrition VITASTACK helps cover your basic nutritional needs.
Summary
That’s the workout! This is a little different from the usual 3-Day PPL I would suggest, but it’s a very effective approach. Follow all the tips in this article and get ready to hit the gym! But before you head out the door, stop by illpumpyouup.com and stock up on your supps!
References:
- Zinovieff, A. N. (1951). Heavy resistance exercises: The Oxford technique. British Journal of Physical Medicine, 14(6), 129–132. (Note: This is the seminal 1951 research paper establishing the physiological foundation of modern Reverse Pyramid Training)
- https://jameslnuzzo.substack.com/p/the-repetitions-1rm-relationship
- National Strength and Conditioning Association. (2021). NSCA’s guide to program design. Human Kinetics.
- https://theicss.org/2023/09/04/the-comprehensive-guide-to-1rm-calculators/
- https://www.mensfitness.com/training/5-rules-warming-truth-more-strength
- McKendry, J., Pérez-López, A., McLeod, J. C., & Phillips, S. M. (2016). Short rest intervals blunt the acute myofibrillar protein synthetic response to resistance exercise in resistance-trained men. Experimental Physiology, 101(7), 866–875. University of Birmingham.