Pyramid Set Muscle Growth and Strength Program

By Alex Stewart

	Intermediate (2-3 years)
	58 minutes/day \| 5 days/week
	Build Muscle, Gain Strength
	Leg Extension Machine, Lying Leg Curl Machine, Barbell, Squat Rack, 45 Degree Leg Press Machine, Smith Machine, Seated Calf Raise Machine, 2 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Decline Bench, Bodyweight, EZ Bar, Preacher Curl Bench, Rope Cable Machine, Straight Bar Attachment, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Row Cable Machine, Triangle Lat/Low Row Attachment, Pec Fly/Rear Delt Machine Show More

Average Exertion

Average Cardio Intensity

This 5 day routine incorporates pyramid sets to help you break past stalls in progress and keep getting bigger and stronger. Each exercise uses an odd number of sets. Each set is a pyramid set in which you start with a lighter weight with higher reps, move onto a heavier weight with fewer reps, and return back to a lighter weight with higher reps. This variance in both volume and intensity is the perfect stimulus to keep your muscles guessing, and will help even the most advanced lifter reach their personal best.

Description

Week 1 Overview

Day 1:

Monday - Legs

Day 2:

Tuesday - Chest & Abs

Day 3:

Wednesday - Arms

Day 4:

Rest

Day 5:

Friday - Back & Traps

Day 6:

Saturday - Shoulders & Arms

Day 7:

Rest

Day 1 - Monday - Legs

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Leg Extensions	3 rounds	20 reps	0s
1B.Lying Leg Curls	3 rounds	20 reps	60s
2.Barbell Back Squat	5 sets	15 reps	60s
3.Stiff-Legged Barbell Deadlift	5 sets	15 reps	60s
4.Wide-stance Leg Press	5 sets	25 reps	60s
Circuit #5 - 5 rounds Rest 60s between rounds
5A.Standing Machine Calf Raise	5 rounds	20 reps	0s
5B.Seated Calf Raise Machine	5 rounds	20 reps	60s

Day 2 - Tuesday - Chest & Abs

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Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	7 sets	12 reps	60s
2.Barbell Incline Bench Press	5 sets	10 reps	60s
3.Dumbbell Flyes	5 sets	20 reps	60s
4.Kneeling Cable Crunch	5 sets	15 reps	60s
5.Decline Sit Up	5 sets	25 reps	60s

Day 3 - Wednesday - Arms

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Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Barbell Biceps Curl	5 rounds	12 reps	0s
1B.EZ-Bar Skullcrusher	5 rounds	12 reps	60s
Circuit #2 - 5 rounds Rest 60s between rounds
2A.Barbell Preacher Curl	5 rounds	20 reps	0s
2B.Reverse Grip Triceps Pushdown	5 rounds	20 reps	60s
Circuit #3 - 5 rounds Rest 60s between rounds
3A.Standing Hammer Curl	5 rounds	15 reps	0s
3B.Tricep Dips	5 rounds	15 reps	60s

Day 5 - Friday - Back & Traps

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Exercise	Sets	Reps	Rest
1.Lat Pulldown	5 sets	20 reps	60s
2.Bent Over Barbell Row	7 sets	12 reps	60s
Circuit #3 - 7 rounds Rest 60s between rounds
3A.Bent-Arm Dumbbell Pullover	7 rounds	20 reps	0s
3B.Seated Cable Row	7 rounds	20 reps	60s
Circuit #4 - 5 rounds Rest 60s between rounds
4A.Close-Grip Front Lat Pulldown	5 rounds	12 reps	0s
4B.One-Arm Bent-Over Dumbbell Row	5 rounds	12 reps	60s
5.Barbell Shrug Behind The Back	5 sets	10 reps	60s
6.Dumbbell Shrug	3 sets	15 reps	60s

Day 6 - Saturday - Shoulders & Arms

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	7 sets	12 reps	60s
2.Dumbbell Lateral Raise	5 sets	30 reps	60s
3.Machine Reverse Fly	5 sets	15 reps	60s
4.Barbell Upright Row	3 sets	12 reps	60s
Circuit #5 - 7 rounds Rest 60s between rounds
5A.Standing Alternating Dumbbell Curls	7 rounds	20 reps	0s
5B.Barbell Close-Grip Bench Press	7 rounds	20 reps	60s

Date Created: 4/11/2018, UTC

Last Updated: 10/26/2021, UTC

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