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Pyramid Set Muscle Growth and Strength Program

By Alex Stewart

Experience
Advanced (3+ years)
Time
70 minutes/day | 5 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, ,
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 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.

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Monday - Legs

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Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 20, 15, 20 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 20, 15, 20 reps, (rest 60s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
5 sets, 15, 12, 10, 12, 15 reps, (rest 60s)
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5 sets, 15, 12, 10, 12, 15 reps, (rest 60s)
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Wide-stance Leg Press demonstrationPlay Wide-stance Leg Press demonstration
5 sets, 25, 20, 15, 20, 25 reps, (rest 60s)
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Circuit
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
5 sets, 20, 15, 12, 15, 20 reps, (rest 60s)
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Seated Calf Raise Machine
5 sets, 20, 15, 12, 15, 20 reps, (rest 60s)
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Tuesday - Chest & Abs

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
7 sets, 12, 10, 8, 6, 8, 10, 12 reps, (rest 60s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
5 sets, 10, 8, 6, 8, 10 reps, (rest 60s)
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Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
5 sets, 20, 15, 12, 15, 20 reps, (rest 60s)
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Kneeling Cable Crunch
5 sets, 15, 12, 10, 12, 15 reps, (rest 60s)
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Decline Sit Up demonstrationPlay Decline Sit Up demonstration
5 sets, 25, 20, 15, 20, 25 reps, (rest 60s)
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Wednesday - Arms

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Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
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Circuit
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
5 sets, 20, 15, 12, 15, 20 reps, (rest 60s)
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Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
5 sets, 20, 15, 12, 15, 20 reps, (rest 60s)
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Circuit
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
5 sets, 15, 12, 10, 12, 15 reps, (rest 60s)
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Tricep Dips
5 sets, 15, 12, 10, 12, 15 reps, (rest 60s)
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Friday - Back & Traps

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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
5 sets, 20, 15, 12, 15, 20 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
7 sets, 12, 10, 8, 6, 8, 10, 12 reps, (rest 60s)
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Circuit
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
7 sets, 20, 15, 12, 10, 12, 15, 20 reps, (rest 60s)
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Seated Cable Row
7 sets, 20, 15, 12, 10, 12, 15, 20 reps, (rest 60s)
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Circuit
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
5 sets, 12, 10, 8, 10, 12 reps, (rest 60s)
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Barbell Shrug Behind The Back demonstrationPlay Barbell Shrug Behind The Back demonstration
5 sets, 10, 8, 6, 8, 10 reps, (rest 60s)
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Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 15, 12, 15 reps, (rest 60s)
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Saturday - Shoulders & Arms

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Standing Barbell Military Press (AKA Overhead Press)
7 sets, 12, 10, 8, 6, 8, 10, 12 reps, (rest 60s)
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Dumbbell Lateral Raise
5 sets, 30, 25, 20, 25, 30 reps, (rest 60s)
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Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
5 sets, 15, 12, 10, 12, 15 reps, (rest 60s)
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Upright Barbell Row
3 sets, 12, 10, 12 reps, (rest 60s)
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Circuit

No media available

7 sets, 20, 15, 12, 10, 12, 15, 20 reps, (rest 60s)
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Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
7 sets, 20, 15, 12, 10, 12, 15, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/11/2018, UTC


Last Updated: 6/4/2021, UTC

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