February 2026 Lifting Club

Welcome to this, here, February's Lifting Club.

Let's get right to it. 

Reverse Pyramid Training Upper/Lower Split (RPT UL)

Reverse pyramid training is when you warm up for a given exercise, then do you're heaviest set for the exercise for the first set. Usually we aim for around 6-8 reps or 8-10 reps on that first set (you will see different exercises have different rep goals per set). Obviously, you may get more or less reps than the desired goal, but the rep goals are guidelines. If an exercise calls for 6-8 reps for set 1, and you get 8 or more reps on that set with the given weight, increase the weight next session. 

After that first set, we rest, then drop 5-10 pounds and do a second set for as many reps as possible with that slightly lighter weight. The goal might be 10-12 reps – for example – during this second set. You may get more, you may get less. It doesn't matter as long as you get close to failure. 

The first set is always the set that determines whether the weights go up next session or not! The 2nd, and – if applicable – 3rd sets are always just 5-10 pounds less than that previous set. If we hit the upper rep range on the first set, we increase the goal weight of that first set next session and take 5-10 pounds less for the second set. Those 2nd and 3rd sets are SIMPLY back off sets to accumulate volume with less load. You'll probably usually be able to get at least 2-3 more reps during each successive set if you're resting enough (1-3 minutes) between sets.

If you want to do a 3rd set (not totally necessary and if doing a lot of unilateral leg exercises, I tend to stop after 2 sets) take 5-10 pounds less than the 2nd set and do as many reps as possible. An example goal rep range for this 3rd set, may be – for example – 12-15 reps. Again, the exercise selection will determine the goal rep ranges for sets 1, 2, and 3.

On some exercises I'll suggest doing "straight sets." For these, you'll simply do 2-3 sets with the same weight. Use double progression on these exercises, increasing the weight when 2 or 3 sets can be completed for the upper end of the rep range.

Let's take a look at the program. 

I include 2 options: 

1. 4 day upper/lower/upper/lower plan 

2. 3 day upper/lower/upper plan

Without further adieu, here we go...

Warm up with 1-2 rounds of glute bridges or clam shells; abs/core; rear delt flyes

Upper A

Ex 1: pushup variation or dumbbell bench press variation (RPT)-if pushup (probably weighted for first 1-2 sets) 1x6-10; 1x10-15; 1 x AMRAP. If incline/flat dumbbell bench press-1x6-8; 1x8-12; 1x12-15

Ex 2: pullups (RPT. weighted if able)-1x3-5; 1x5-8; 1 x AMRAP 

Ex 3: lateral raise variation (straight sets)-2-3x10-15

Ex 4: bicep curl variation (RPT)-1x5-8; 1x8-10; 1x10-15

Ex 5: tricep extension variation (RPT)-1x6-8; 1x8-12; 1x12-20

Ex 6: shrugs (straight sets)-2-3x12-20

Lower A

Ex 1: Bulgarian split squats or box step ups (RPT)-1x8-12; 1x12-15

Ex 2: single leg RDL or hip thrusts (RPT)-1x10-12; 1x12-15

Ex 3: heel elevated narrow stance goblet/front squat or box step ups or alternating reverse lunges/walking lunges (RPT)-1x12-15; 1x15-25

Ex 4: calf raise (straight sets)-2x10-20

Ex 5: kettlebell swings or hamstring curls (straight sets)-2x10-15

Upper B

Ex 1: overhead press variation or pike pushup (RPT)-1x5-8; 1x8-12; 1x10-15

Ex 2: single arm rows (RPT)-1x6-8; 1x8-12; 1x10-15

Ex 3: incline/flat dumbbell bench press or pushup variation (RPT)-if pushup (probably weighted for first 1-2 sets)-1x6-10; 1x10-15; 1 x AMRAP. If incline/flat dumbbell bench press-1x6-8; 1x8-12; 1x12-15

Ex 4: bicep curl variation (RPT)-1x5-8; 1x8-10; 1x10-15

Ex 5: tricep extension variation (RPT)-1x6-8; 1x8-12; 1x12-20

Ex 6: shrugs (straight sets)-2-3x12-20

Lower B

Ex 1: Bulgarian split squats or box step ups (RPT)-1x8-12; 1x12-15

Ex 2: single leg RDL or hip thrusts (RPT)-1x10-12; 1x12-15

Ex 3: heel elevated narrow stance goblet/front squat or box step ups or alternating reverse lunges/walking lunges (RPT)-1x12-15; 1x15-25

Ex 4: calf raise (straight sets)-2x10-20

Ex 5: kettlebell swings or hamstring curls (straight sets)-2x10-15

If you want to do just 2 exercises on upper body days, that's totally fine! Just do your top set, take off 5-10 pounds, and do the second set. Simple and effective.

If you're able, do weighted pushups and weighted pullups for the first set, then a lighter weighted load for the second set, followed by a bodyweight only 3rd set. If you're not able to do enough weight on the 1st set to justify lighter weighted pullups/pushups on the second set, just do bodyweight-only for max reps on sets 2 AND 3.

Active Rest Day activities should include hanging from pullup bar, flowing and experimenting with light Indian clubs, jump rope.

_ 

3 Day per week, Upper, Lower, Upper (1 leg day, 2 upper days per week) option

Warm up with 1-2 rounds of glute bridges or clam shells; abs/core 

Upper A

Ex 1: pushup variation or dumbbell bench press variation (RPT)-if pushup (probably weighted for first 1-2 sets) 1x6-10; 1x10-15; 1 x AMRAP. If incline/flat dumbbell bench press-1x6-8; 1x8-12; 1x12-15

Ex 2: pullups (RPT. weighted if able)-1x3-5; 1x5-8; 1 x AMRAP 

Ex 3: lateral raise variation (straight sets)-2-3x10-15

Ex 4: bicep curl variation (RPT)-1x5-8; 1x8-10; 1x10-15

Ex 5: tricep extension variation (RPT)-1x6-8; 1x8-12; 1x12-20

Ex 6: shrugs (straight sets)-2-3x12-20

Lower

Ex 1: Bulgarian split squats or box step ups (RPT)-1x8-12; 1x12-15

Ex 2: single leg RDL or hip thrusts (RPT)-1x10-12; 1x12-15

Ex 3: heel elevated narrow stance goblet/front squat or box step ups or alternating reverse lunges/walking lunges (RPT)-1x12-15; 1x15-25

Ex 4: calf raise (straight sets)-2x10-20

Ex 5: kettlebell swings or hamstring curls (straight sets)-2x10-15

Upper B

Ex 1: overhead press variation or pike pushup (RPT)-1x5-8; 1x8-12; 1x10-15

Ex 2: single arm rows (RPT)-1x6-8; 1x8-12; 1x10-15

Ex 3: incline/flat dumbbell bench press or pushup variation (RPT)-if pushup (probably weighted for first 1-2 sets) 1x6-10; 1x10-15; 1 x AMRAP. If incline/flat dumbbell bench press-1x6-8; 1x8-12; 1x12-15

Ex 4: bicep curl variation (RPT)-1x5-8; 1x8-10; 1x10-15

Ex 5: tricep extension variation (RPT)-1x6-8; 1x8-12; 1x12-20

Ex 6: shrugs (straight sets)-2-3x12-20

If you want to do just 2 exercises on upper body days, that's totally fine! Just do your top set, take off 5-10 pounds, and do the second set. Simple and effective.

If you're able, to weighted pushups and weighted pullups for the first set, then a lighter weighted load for the second set, followed by a bodyweight only 3rd set. If you're not able to do enough weight on the 1st set to justify lighter weighted pullups/pushups on the second set, just do bodyweight-only for max reps on sets 2 AND 3.

Obviously you could do the same thing with 2 leg days and 1 upper day if you wanted to prioritize leg training over upper body training, instead.

Active Rest Day activities should include hanging from pullup bar, flowing and experimenting with light Indian clubs, jump rope, or whatever you enjoy.