Sample Pyramid Workout

The following workout is a sample pyramid workout routine. A pryamid style workout is a progression in intensity with each passing set, while at the same time, reducing either the number of repetitions performed or (and) the amount of rest between sets. For building muscle and strength, it usually means increasing the amount of weight used with each passing set while at the same time, reducing the amount of repetitions performed (see image above).

Although there are many variations for pyramid type workouts, weight progression type pryamids are some of the more popular for building muscle and strength.

The following workout is an intermediate - advanced pyramid workout designed to create muscle and strength. Remember, this workout has alot of volume to it so be prepared to work hard.

Here is the training sequence:

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Workout A
Workout B
Rest
Workout A
Workout B
Rest

Rest

Let's take a look at the workout:

Workout Points

 

Duration:

6 to 8 weeks

Goal:

Create muscle size and strength

Method:

- 4 workouts weekly

- 1/2 body trained at each workout

- 2 to 3 exercises per bodypart

- First set is generally a warm up, weight is added on each successive set as the repetitions drop, the weight increases

- Rest periods vary in duration

- Cardio work at the end of each workout for 25 to 30 minutes

- Long walk each day when practicial

Notes:

- Try performing workout A on Monday and Thrursday and workout B on Tuesday and Friday

- Rest on days 3, 6 and 7.

- You can also alternate workouts A and B three days per week allowing at least 1 day of rest in between workouts

- Don't tire yourself out on the first few sets. Keep the weight moderate and save your strength for the very last set.

- Remember to use a spotter on those heavy sets.


Workout A - Chest / Back / Biceps
 
Exercise Sets Repetitions Rest Periods
Flat dumbbell bench press 5 12, 8, 6, 4, 2 1 minute
Incline dumbbell press 4 15, 10, 8, 6, 6 1 minues
Dumbbell pull over 3 12 1 minute
Front pull downs 5 12, 8, 6, 6, 6 1 minute
Weighed incline sit ups 4 15, 10, 8, 6 1 minute
Power cleans from floor 3 8 1 minute
Barbell curls 4 10, 8, 6, 4 1 minute
Dumbbell concentration curls 3 15, 10, 6 1 minute
Barbell wrist curls 3 15 1 minute
Weighted incline sit ups 4 20, 15, 12, 8 1 minute

Workout B - Legs / Shoulders / Triceps
 
Exercise Sets Repetitions Rest Periods
Squats 5 12, 8, 6, 4, 4 2 minute
Leg curls 5 12, 8, 6, 4, 4 1 minute
Hack squats 3 15 1 minute
Barbell military front press 5 10, 8, 6, 6, 6 1 minute
Dumbbell side laterals 3 12, 8, 6 1 minute
Close grip bench press 4 10, 8, 6, 4 1 minute
Triceps pressdowns 3 8 1 minute
Seated calf raise 5 20, 15, 10, 8, 8 1 minute
Cardio     20 to 25 Minutes

I suggest using this workout for a period 6 to 8 weeks. However, if the workout is producing positive results try using it for another 3 to 6 weeks.

I recommend taking a two week break after using this type of routine to give your joints and tendons some rest.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

All the best,

Blake

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