Fortified Body Gym
Linear Rep Strength Ladder
Climb the Weight. Drop the Reps. Build Real Strength.
🧠What It Is:
The Reverse Rep Strength Ladder is a structured 4-week training method designed to increase strength by progressively increasing the weight you lift while decreasing the number of reps per set each week. It’s a calculated hybrid of reverse ladder training, step loading, and intensity ramping — blending volume and intensity for maximum results.
Each workout follows a 5-set format, starting with lower reps and progressing to higher reps while maintaining the same load. Starting at a moderate weight, then transitioning week-by-week toward lower reps and heavier loads. This method trains both muscular endurance and maximum strength, making it a great tool for athletes, lifters, and anyone looking to break through plateaus.
🔄 How It Works:
Week 1: Moderate weight (80% of your 1RM) – higher reps (4 to 8 reps per set)
Week 2: Slightly heavier (82.5%) – slightly fewer reps (3 to 7)
Week 3: Heavy (85%) – low reps (2 to 6)
Week 4: Peak intensity (87.5%) – very low reps (1 to 5)
The reps start high and “descend” on a weekly basis as the intensity climbs, creating a reverse ladder effect that gradually shifts your training focus from volume to strength.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Spiderman Stretch + Rotation + Hamstring
2 x 10
A2
Squat Stretch
2 x 0:30
B
Back Squat
4, 5, 6, 7, 8 @ 80 %
C
Seated DB Shoulder Press
3 x 10
D1
Reverse Lunges
3 x 20
D2
DB pullover
3 x 10
E
Goblet Squat
5 x 10
F
Ab Wheel
3 x 10
A1
Banded Good Morning
2 x 10
A2
Banded Shoulder Circles (Helicopters)
1 x 20
B
Deadlift
4, 5, 6, 7, 8 @ 80 %
C
Chin-Up
3 x 10
D1
Good Morning
3 x 10
D2
Close Grip Seated Cable Row
3 x 10
E
American KB Swing
5 x 10
F
Sit-up
3 x 20
A
YTW
3 x 10
B
Bench Press
4, 5, 6, 7, 8 @ 80 %
C
Hip Thrust
3 x 10
D1
Front Foot Elevated Split Squat
3 x 20
D2
Lat Pulldown
3 x 10
E
Push-Up
5 x 10
F
Hanging Leg Raise
3 x 10
