Gyakuryū

Program Description

THIS IS THE ORIGINAL PROGRAM BY LEONOVELS This program was built with one idea in mind: cut the noise. No gimmicks. No unnecessary complexity. Just the essentials — done with intent. It combines hypertrophy-based strength training with heart-focused conditioning, built to forge a body that is powerful, resilient, and efficient. It’s not easy. It’s not fancy. It’s simple, but not soft. This is for those who understand that progress comes not from novelty, but from striking the same nail, with the same hammer, week after week. With focus. With patience. I’ve included the exercises I personally prefer and want to focus on, but they can be changed and replaced with movements that follow a similar pattern and intent. As for progression, I follow a typical dynamic double progression. If I notice my performance stalls for three consecutive weeks, I either reduce the weight by 10% or adjust the rep range. Feel free to add a set to the exercises if you think you can recover. The important thing is progression, if you are progressing don’t change anything . In the 6th and 7th days I usually do some activities like walking or yoga mobility stuff like that. This program is designed to be repeated indefinitely. Ideally, you should run it for 12 weeks without changing anything. Once the cycle is complete, you can make adjustments based on the feedback from those 12 weeks—such as modifying rep ranges, exercises, or the number of sets. Have fun.

Program Overview