The Leangains Method, created by Martin Berkhan, is a minimalist yet highly effective program designed for muscle gain and fat loss. It uses Reverse Pyramid Training (RPT) and emphasizes intermittent fasting (16:8) for optimal body recomposition.
Price: FREE
Category: Health
Leangains
- Unreal strength gains
- Great mass gains too
- Super-efficient
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📚 The Leangains Method is a high-efficiency plan that builds muscle and strength while keeping body fat low. If you’re following intermittent fasting and RPT, this is one of the best ways to train! 💪🔥 (text resource)
📝 Leangains Training Principles (list)
📚 Reverse Pyramid Training (RPT) – First set is the heaviest, then weight is reduced by 10% per set with increased reps. (text resource)
📚 High-Intensity, Low-Volume – Only 3-4 workouts per week with 3-4 compound exercises per session. (text resource)
📚 Progressive Overload – Goal is to increase weight or reps weekly. (text resource)
📚 Focus on Strength & Aesthetics – Uses heavy weights (4-8 rep range) for size & strength. (text resource)
📚 Intermittent Fasting (Optional) – Typically 16:8 fasting (fast for 16 hours, eat for 8 hours). (text resource)
📝 Who Should Use the Leangains Method? (list)
📚 People who want to gain muscle while staying lean (text resource)
📚 Those who prefer intermittent fasting (text resource)
📚 Busy individuals who want efficient training (text resource)
📚 Those who enjoy training with high intensity but low volume (text resource)
📚 Monday – Upper Body (Chest, Back, Arms) (text resource)
⟳ Weighted Chin-Ups or Pull-Ups – 3 sets (4-6, 6-8, 8-10 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Incline Dumbbell Press – 3 sets (4-6, 6-8, 8-10 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Barbell Rows (Pendlay or Traditional) – 3 sets (4-6, 6-8, 8-10 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Dips (Weighted if possible) – 3 sets (6-8, 8-10, 10-12 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📝 Tuesday – Rest & Recovery (list)
✅ Active Recovery (Walking, Yoga, Light Cardio) (checkbox input)
✅ Prioritize protein intake (1.6-2.2g per kg body weight) (checkbox input)
✅ Ensure good sleep & stress management (checkbox input)
📚 Wednesday – Lower Body (Legs, Core) (text resource)
⟳ Squats (Back or Front) – 3 sets (4-6, 6-8, 8-10 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Romanian Deadlifts or Hip Thrusts – 3 sets (6-8, 8-10, 10-12 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Standing Calf Raises – 3 sets (10-12 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Hanging Leg Raises or Weighted Planks – 3 sets (12-15 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📝 Thursday – Rest & Recovery (list)
✅ Active Recovery (Walking, Yoga, Light Cardio) (checkbox input)
✅ Prioritize protein intake (1.6-2.2g per kg body weight) (checkbox input)
✅ Ensure good sleep & stress management (checkbox input)
📚 Friday – Upper Body (Shoulders, Arms, Back) (text resource)
⟳ Overhead Press (Barbell or Dumbbell) – 3 sets (4-6, 6-8, 8-10 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Weighted Chin-Ups (Again, for Progression) – 3 sets (4-6, 6-8, 8-10 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Dumbbell Lateral Raises – 3 sets (10-12 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Incline Dumbbell Curls & Skull Crushers – 3 sets (8-10 reps) (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📝 Saturday – Rest & Recovery (list)
✅ Active Recovery (Walking, Yoga, Light Cardio) (checkbox input)
✅ Prioritize protein intake (1.6-2.2g per kg body weight) (checkbox input)
✅ Ensure good sleep & stress management (checkbox input)
📝 Sunday – Rest & Recovery (list)
✅ Active Recovery (Walking, Yoga, Light Cardio) (checkbox input)
✅ Prioritize protein intake (1.6-2.2g per kg body weight) (checkbox input)
✅ Ensure good sleep & stress management (checkbox input)
✅ If you want an extra session, add a deadlift-focused day with accessory work for arms, abs, or isolation exercises. (checkbox input)
📷 Progress picture or video (scale or mirror selfie after gym) (media input)
20:00 (days of week: ) – Progress picture or video (scale or mirror selfie after gym) reminder
📝 Helpful resources (list)
🔗 The Leangains guide (link resource)
🔗 The Leangains subreddit (link resource)
List reminders
No reminders.
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