Pyramid Workout Plan

4 Weeks / 5 Days per Week / Expert

1 ratings
Pyramid Workout Plan

Pyramid Workout Plan

4 Weeks / 5 Days per Week / Expert

1 ratings

Pyramid Workout Plan

4 Weeks / 5 Days per Week / Expert

1 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
9 sets, 20,15,12,10,8,10,12,15,20 reps, 01:30 rest
9 20,15,12,10,8,10,12,15,20 -- 01:30
Chest / Beginner
3 sets, 10,5,10 reps, 00:30 rest
3 10,5,10 -- 00:30
Chest / Beginner
9 sets, 20,15,12,10,8,10,12,15,20 reps, 01:30 rest
9 20,15,12,10,8,10,12,15,20 -- 01:30
--
--
3 sets, 10,5,10 reps, 00:30 rest
3 10,5,10 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Pay very close attention to the recommended reps and the recommended rest times. Choose weights that you will struggle to complete the last rep on each set but be forewarned that choosing too heavy of a weight will make your life very difficult. Adhere strictly to the recommended reps and rest time while also keeping a strict 20X tempo (2 seconds for the eccentric (also called negative or more simply the "lowering" portion of the lift), a 0 second pause, and then X for an explosive concentric portion of the lift). With the huge amount of volume it can be tempting to cheat on your form or to take extra rest - don't! Maintain perfect form, don't skip reps or sets, and be prepared to see your muscles grow!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are ... more

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are designed in a very unique way.

The typical pyramid workout is designed so that you increase the weight that you lift for each set of an exercise while subsequently decreasing the number of reps you are able to perform. For example, if you start out with set #1 by lifting 100 lbs for 10 reps then for set #2 you might lift 120 lbs for 8 reps and then for set #3 you might lift 140 lbs for 6 reps.

The typical REVERSE pyramid workout routine is designed in exactly the opposite of the above. Instead of increasing weight and decreasing reps for each set, the reverse pyramid demands that you decrease the weight and increase the number of reps for each set (this means that by necessity you will want to start off with much heavier weight for the reverse pyramid workout).

So, is THIS workout plan a "regular" pyramid workout or a "reverse" pyramid workout plan? Well, here is where you should get excited... it's both!

This pyramid workout program is designed in an ascending-descending pyramid pattern. You will start out with a higher rep range for set #1 (between 15-20 reps), increase the weight and decrease the reps for each of the next few sets (getting all the way down to a rep range of 5-8 reps at your heaviest weight), and THEN go back all of the way up the pyramid again decreasing the weight and increasing the reps!

This modified pyramid workout routine is not for the faint of heart. Each workout in this workout plan only has 4 different exercises but you will be doing as many as 30 total sets for each workout - that's a lot of volume. Those who are willing to pay the price of admission for this ascending-descending pyramid workout program will be rewarded with outstanding gains in muscle mass, strength, and muscle definition. Give it a try... if you dare!

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
9 sets, 20,15,12,10,8,10,12,15,20 reps, 01:30 rest
9 20,15,12,10,8,10,12,15,20 -- 01:30
Hamstrings / Intermediate
3 sets, 10,5,10 reps, 00:30 rest
3 10,5,10 -- 00:30
Quads / Beginner
9 sets, 20,15,12,10,8,10,12,15,20 reps, 01:30 rest
9 20,15,12,10,8,10,12,15,20 -- 01:30
--
--
3 sets, 10,5,10 reps, 00:30 rest
3 10,5,10 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Pay very close attention to the recommended reps and the recommended rest times. Choose weights that you will struggle to complete the last rep on each set but be forewarned that choosing too heavy of a weight will make your life very difficult. Adhere strictly to the recommended reps and rest time while also keeping a strict 20X tempo (2 seconds for the eccentric (also called negative or more simply the "lowering" portion of the lift), a 0 second pause, and then X for an explosive concentric portion of the lift). With the huge amount of volume it can be tempting to cheat on your form or to take extra rest - don't! Maintain perfect form, don't skip reps or sets, and be prepared to see your muscles grow!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are ... more

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are designed in a very unique way.

The typical pyramid workout is designed so that you increase the weight that you lift for each set of an exercise while subsequently decreasing the number of reps you are able to perform. For example, if you start out with set #1 by lifting 100 lbs for 10 reps then for set #2 you might lift 120 lbs for 8 reps and then for set #3 you might lift 140 lbs for 6 reps.

The typical REVERSE pyramid workout routine is designed in exactly the opposite of the above. Instead of increasing weight and decreasing reps for each set, the reverse pyramid demands that you decrease the weight and increase the number of reps for each set (this means that by necessity you will want to start off with much heavier weight for the reverse pyramid workout).

So, is THIS workout plan a "regular" pyramid workout or a "reverse" pyramid workout plan? Well, here is where you should get excited... it's both!

This pyramid workout program is designed in an ascending-descending pyramid pattern. You will start out with a higher rep range for set #1 (between 15-20 reps), increase the weight and decrease the reps for each of the next few sets (getting all the way down to a rep range of 5-8 reps at your heaviest weight), and THEN go back all of the way up the pyramid again decreasing the weight and increasing the reps!

This modified pyramid workout routine is not for the faint of heart. Each workout in this workout plan only has 4 different exercises but you will be doing as many as 30 total sets for each workout - that's a lot of volume. Those who are willing to pay the price of admission for this ascending-descending pyramid workout program will be rewarded with outstanding gains in muscle mass, strength, and muscle definition. Give it a try... if you dare!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Biceps / Beginner
9 sets, 20,15,12,10,8,10,12,15,20 reps, 01:30 rest
9 20,15,12,10,8,10,12,15,20 -- 01:30
Biceps / Beginner
3 sets, 10,5,10 reps, 00:30 rest
3 10,5,10 -- 00:30
Triceps / Beginner
9 sets, 20,15,12,10,8,10,12,15,20 reps, 01:30 rest
9 20,15,12,10,8,10,12,15,20 -- 01:30
--
--
3 sets, 10,5,10 reps, 00:30 rest
3 10,5,10 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Pay very close attention to the recommended reps and the recommended rest times. Choose weights that you will struggle to complete the last rep on each set but be forewarned that choosing too heavy of a weight will make your life very difficult. Adhere strictly to the recommended reps and rest time while also keeping a strict 20X tempo (2 seconds for the eccentric (also called negative or more simply the "lowering" portion of the lift), a 0 second pause, and then X for an explosive concentric portion of the lift). With the huge amount of volume it can be tempting to cheat on your form or to take extra rest - don't! Maintain perfect form, don't skip reps or sets, and be prepared to see your muscles grow!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are ... more

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are designed in a very unique way.

The typical pyramid workout is designed so that you increase the weight that you lift for each set of an exercise while subsequently decreasing the number of reps you are able to perform. For example, if you start out with set #1 by lifting 100 lbs for 10 reps then for set #2 you might lift 120 lbs for 8 reps and then for set #3 you might lift 140 lbs for 6 reps.

The typical REVERSE pyramid workout routine is designed in exactly the opposite of the above. Instead of increasing weight and decreasing reps for each set, the reverse pyramid demands that you decrease the weight and increase the number of reps for each set (this means that by necessity you will want to start off with much heavier weight for the reverse pyramid workout).

So, is THIS workout plan a "regular" pyramid workout or a "reverse" pyramid workout plan? Well, here is where you should get excited... it's both!

This pyramid workout program is designed in an ascending-descending pyramid pattern. You will start out with a higher rep range for set #1 (between 15-20 reps), increase the weight and decrease the reps for each of the next few sets (getting all the way down to a rep range of 5-8 reps at your heaviest weight), and THEN go back all of the way up the pyramid again decreasing the weight and increasing the reps!

This modified pyramid workout routine is not for the faint of heart. Each workout in this workout plan only has 4 different exercises but you will be doing as many as 30 total sets for each workout - that's a lot of volume. Those who are willing to pay the price of admission for this ascending-descending pyramid workout program will be rewarded with outstanding gains in muscle mass, strength, and muscle definition. Give it a try... if you dare!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
--
Abs / Expert
--
Abs / Intermediate
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Pay very close attention to the recommended reps and the recommended rest times. Choose weights that you will struggle to complete the last rep on each set but be forewarned that choosing too heavy of a weight will make your life very difficult. Adhere strictly to the recommended reps and rest time while also keeping a strict 20X tempo (2 seconds for the eccentric (also called negative or more simply the "lowering" portion of the lift), a 0 second pause, and then X for an explosive concentric portion of the lift). With the huge amount of volume it can be tempting to cheat on your form or to take extra rest - don't! Maintain perfect form, don't skip reps or sets, and be prepared to see your muscles grow!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are ... more

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are designed in a very unique way.

The typical pyramid workout is designed so that you increase the weight that you lift for each set of an exercise while subsequently decreasing the number of reps you are able to perform. For example, if you start out with set #1 by lifting 100 lbs for 10 reps then for set #2 you might lift 120 lbs for 8 reps and then for set #3 you might lift 140 lbs for 6 reps.

The typical REVERSE pyramid workout routine is designed in exactly the opposite of the above. Instead of increasing weight and decreasing reps for each set, the reverse pyramid demands that you decrease the weight and increase the number of reps for each set (this means that by necessity you will want to start off with much heavier weight for the reverse pyramid workout).

So, is THIS workout plan a "regular" pyramid workout or a "reverse" pyramid workout plan? Well, here is where you should get excited... it's both!

This pyramid workout program is designed in an ascending-descending pyramid pattern. You will start out with a higher rep range for set #1 (between 15-20 reps), increase the weight and decrease the reps for each of the next few sets (getting all the way down to a rep range of 5-8 reps at your heaviest weight), and THEN go back all of the way up the pyramid again decreasing the weight and increasing the reps!

This modified pyramid workout routine is not for the faint of heart. Each workout in this workout plan only has 4 different exercises but you will be doing as many as 30 total sets for each workout - that's a lot of volume. Those who are willing to pay the price of admission for this ascending-descending pyramid workout program will be rewarded with outstanding gains in muscle mass, strength, and muscle definition. Give it a try... if you dare!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Middle Back / Intermediate
--
Shoulders / Intermediate
--
Middle Back / Beginner
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

Pay very close attention to the recommended reps and the recommended rest times. Choose weights that you will struggle to complete the last rep on each set but be forewarned that choosing too heavy of a weight will make your life very difficult. Adhere strictly to the recommended reps and rest time while also keeping a strict 20X tempo (2 seconds for the eccentric (also called negative or more simply the "lowering" portion of the lift), a 0 second pause, and then X for an explosive concentric portion of the lift). With the huge amount of volume it can be tempting to cheat on your form or to take extra rest - don't! Maintain perfect form, don't skip reps or sets, and be prepared to see your muscles grow!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are ... more

This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are designed in a very unique way.

The typical pyramid workout is designed so that you increase the weight that you lift for each set of an exercise while subsequently decreasing the number of reps you are able to perform. For example, if you start out with set #1 by lifting 100 lbs for 10 reps then for set #2 you might lift 120 lbs for 8 reps and then for set #3 you might lift 140 lbs for 6 reps.

The typical REVERSE pyramid workout routine is designed in exactly the opposite of the above. Instead of increasing weight and decreasing reps for each set, the reverse pyramid demands that you decrease the weight and increase the number of reps for each set (this means that by necessity you will want to start off with much heavier weight for the reverse pyramid workout).

So, is THIS workout plan a "regular" pyramid workout or a "reverse" pyramid workout plan? Well, here is where you should get excited... it's both!

This pyramid workout program is designed in an ascending-descending pyramid pattern. You will start out with a higher rep range for set #1 (between 15-20 reps), increase the weight and decrease the reps for each of the next few sets (getting all the way down to a rep range of 5-8 reps at your heaviest weight), and THEN go back all of the way up the pyramid again decreasing the weight and increasing the reps!

This modified pyramid workout routine is not for the faint of heart. Each workout in this workout plan only has 4 different exercises but you will be doing as many as 30 total sets for each workout - that's a lot of volume. Those who are willing to pay the price of admission for this ascending-descending pyramid workout program will be rewarded with outstanding gains in muscle mass, strength, and muscle definition. Give it a try... if you dare!

43 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Ab Crunch Machine
  • Barbell
  • Flat Bench
  • Squat Rack
  • Cable Machine
  • Dumbbells
Show All

1 Review

  • JoelJonathan
    over 7 years ago
    #

    This workout plan is a ton of volume - the legs day is excruciating. I think that I personally respond a little better to lower rep ranges of about 6-8 but this was a great change of pace. I had been hitting my legs pretty hard before doing this workout and I was extremely sore after doing the pyramid legs workout day.

    I think if I were to do this plan again I would concentrate more on doing explosive movements with lighter weights because I think my downfall was going a little too heavy and grinding out the reps rather than doing quick explosive movements.

    Overall, I would recommend this workout plan although one quibble is that you will be moving weight plates around A LOT since you have to change the weight you lift for every set.

Pyramid Workout Plan

43 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Ab Crunch Machine
  • Barbell
  • Flat Bench
  • Squat Rack
  • Cable Machine
  • Dumbbells
Show All