Free personalized workout plan

Pyramid Set Muscle Growth and Strength Program

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

5 days

Time

70 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

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 whic

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

70 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

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 whic

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Chest & Abs

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ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
7 sets12, 10, 8, 6, 8, 10, 12 reps60s
2. Barbell Incline Bench Press5 sets10, 8, 6, 8, 10 reps60s
3. Dumbbell Flys
Dumbbell Flys
5 sets20, 15, 12, 15, 20 reps60s
4. Kneeling Cable Crunch
Kneeling Cable Crunch
5 sets15, 12, 10, 12, 15 reps60s
5. Decline Sit Up
Decline Sit Up
5 sets25, 20, 15, 20, 25 reps60s

Wednesday - Arms

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ExerciseSetsRepsRestNotes
1A. Barbell Biceps Curl
Barbell Biceps Curl
5 sets12, 10, 8, 10, 12 reps60s
1B. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
5 sets12, 10, 8, 10, 12 reps60s
2A. Barbell Preacher Curl5 sets20, 15, 12, 15, 20 reps60s
2B. Reverse Grip Triceps Pushdown5 sets20, 15, 12, 15, 20 reps60s
3A. Standing Hammer Curl5 sets15, 12, 10, 12, 15 reps60s
3B. Tricep Dips
Tricep Dips
5 sets15, 12, 10, 12, 15 reps60s

Friday - Back & Traps

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ExerciseSetsRepsRestNotes
1. Lat Pulldown5 sets20, 15, 12, 15, 20 reps60s
2. Bent Over Barbell Row7 sets12, 10, 8, 6, 8, 10, 12 reps60s
3A. Bent-Arm Dumbbell Pullover7 sets20, 15, 12, 10, 12, 15, 20 reps60s
3B. Seated Cable Row
Seated Cable Row
7 sets20, 15, 12, 10, 12, 15, 20 reps60s
4A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
5 sets12, 10, 8, 10, 12 reps60s
4B. One-Arm Bent-Over Dumbbell Row5 sets12, 10, 8, 10, 12 reps60s
5. Barbell Shrug Behind The Back5 sets10, 8, 6, 8, 10 reps60s
6. Dumbbell Shrug
Dumbbell Shrug
3 sets15, 12, 15 reps60s

Saturday - Shoulders & Arms

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
7 sets12, 10, 8, 6, 8, 10, 12 reps60s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets30, 25, 20, 25, 30 reps60s
3. Machine Reverse Fly5 sets15, 12, 10, 12, 15 reps60s
4. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 12 reps60s
5A. Dumbbell Curl

No media available

7 sets20, 15, 12, 10, 12, 15, 20 reps60s
5B. Close-Grip Bench Press
Close-Grip Bench Press
7 sets20, 15, 12, 10, 12, 15, 20 reps60s

Date Created: 4/11/18, 11:09 PM


Last Updated: 9/12/20, 9:35 PM

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