pyramid workout

When performing a pyramid workout, you’re going to be working out across a variety of rep ranges.

Deriving superior benefits compared to a plan where you just work at a constant rep range the whole way through.

Using this pyramid workout you’re going to be both building strength and size.

At the same time as you’ll be lifting a heavier weight throughout the lower rep range and then lightening it slightly and producing a high rate of muscle hypertrophy during the higher rep ranges.

Coming up I will show you a different way to use the pyramid technique.

But First.

The Advanced Pyramid Workout

While you won’t want to follow a pyramid training system for months at a time as it is quite stressful on the body, adding it once in a while to shake things up and further your progress is a great way to break a training plateau and ensure that you keep seeing continual results.

Below you’ll find a workout program that utilizes the pyramid training system.

You’ll be working out three days per week, hitting each muscle in every workout and then have the days in between off for recovery purposes or to perform light cardio training.

Aim to lift as heavy as possible with each given rep range so that you’re maxing out your strength development.

Pyramid Training Workout Plan

Day 1

Barbell Squat

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Bench Press

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Deadlift

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Upright Row

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Bicep Curl

Complete 3 Sets of Reps 8,10,12 with a 45 Second rest between sets

Lying Tricep Extension

Complete 3 Sets of Reps 8,10,12 with a 45 Second rest between sets

Hanging Leg Raise

Complete 2 Sets of Reps 15,15 with a 30 Second rest between sets

Day 2

Leg Press

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Incline Bench Press

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Cable Pull Rows

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Band Assisted Pull up

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Side Lateral Raise

Complete 3 Sets of Reps 8,10,12 with a 45 Second rest between sets

Seated Calf Raise

Complete 3 Sets of Reps 8,10,12 with a 45 Second rest between sets

Plank

Complete 2 Sets of  30 Second hold and 30 Second Rest

Day 3

Step up

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Weighted push up

Complete 4 Sets of Reps 6,8,10,12 with a 2 Minute rest between sets

Deadlift

Complete 4 Sets of Reps 6,8,10,12 with a 3 Minute rest between sets

Exercise

Set

Reps

Rest

Barbell Squat

4

6-8-10-12

2 minutes

Bench Press

4

6-8-10-12

2 minutes

Deadlifts

4

6-8-10-12

2 minutes

Upright Row

4

6-8-10-12

2 minutes

Bicep Curls

3

8-10-12

45 seconds

Lying Tricep Extensions

3

8-10-12

45 seconds

Hanging Leg Raise

2

15-15

30 seconds

Exercise

Set

Reps

Rest

Leg Press

4

6-8-10-12

2 minutes

Incline Bench

4

6-8-10-12

2 minutes

Cable Pull Row

4

6-8-10-12

2 minutes

Band Assisted Pull-Up

4

6-8-10-12

2 minutes

Side Lateral Raises

3

8-10-12

45 seconds

Seated Calf Raise

3

8-10-12

45 seconds

Plank Exercise

2

30 second hold

30 seconds

Exercise

Set

Reps

Rest

Step-Ups

4

6-8-10-12

2 minutes

Weighted Push-Ups

4

6-8-10-12

2 minutes

Deadlifts

4

6-8-10-12

2 minutes

Horizontal Rows

4

6-8-10-12

2 minutes

Hammer Curls

3

8-10-12

45 seconds

Dips

3

8-10-12

45 seconds

Decline Weighted Sit-Ups

2

15-15

30 seconds

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