Basic Pyramid Workout

sample pyramid workout


The following workout is a sample pyramid workout routine.

Need to get lean and get ripped for SUMMER? Lose 20, 30 or 50 pounds before summer and gain lean muscle in 3 short months! Take a look at my brand new Summer Tune Up Program and get your body ready for summer! Click here for more information

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 Workout A
Day 2
Workout B
Day 3
Day 4
Workout A
Day 5 Workout B
Day 6 Rest (Cardio Optional)
Day 7 Rest

Let's take a look at the workout:

Workout Points

Duration: 6 - 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

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.

The Workout

Day 1 Workout A - Chest / Back / Biceps
Exercise Sets Reps Rest
Flat dumbbell bench press 5 12, 8, 6, 4, 2 1 minute
Incline dumbbell press 4 15, 10, 8, 6, 6 1 minute
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
Cardio Perform for 20 to 25 minutes at moderate pace.
Day 2 Workout B - Legs / Shoulders / Triceps
Exercise Sets Reps Rest
Squats 5 12, 8, 6, 4, 4 2 minutes
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 Perform for 20 to 25 minutes at moderate pace.

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 @ (please excuse the spaces - avoid spam bots)

Get Lean and Ripped for Summer!

Summer is fast approaching! Do you need to lean up and get ripped? Lose up to 50 pounds of body weight and gain up to 50% more strength before summer! My unique "Summer Tune Up" program is a 4 month system that uses special weight training routines and meal plans designed for one thing...Losing gobs of ugly body fat and building lean, strong muscles.

Regardless if you need to lose 20, 30 or 50 pounds, get strong and build muscle my unique Summer Tune Up Program will work no matter your situation - Whether:

  • You're a complete beginner or advanced trainer!
  • You are female or male!
  • You're young or old!
  • You want to get strong and build / tone lean muscles!

My program will work with any type of equipment including basic home gyms or equipped commercial gyms! Get on my list today and reserve your spot to get your very own Summer Tune Up Program! Hurry...there are limited spots!

Click here to find out more

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

Home > General Routines > Beginner and Intermediate Routines