Free personalized workout plan

Pyramid sets

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

47 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Powerlifting (Female | Male)
Description

There are many different pyramid sets. The one I will use here will be more towards strength developing. When I first time used it, I was reading Charles Poliquin article about pyramid sets. He said t

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Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

47 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Powerlifting (Female | Male)
Description

There are many different pyramid sets. The one I will use here will be more towards strength developing. When I first time used it, I was reading Charles Poliquin article about pyramid sets. He said t

Show More

Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1

Day 1: Chest

Day 2: Legs

Day 3: Rest

Day 4: Back

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets5, 4, 3, 2, 1 reps180s
20x0
2. Dips
Dips
3 sets8 - 10 reps120s
31x0 If you can do more reps, than I prescribed, than add weight.
3A. Cable Decline Fly
Cable Decline Fly
3 - 4 sets6 - 8 reps60s
2110 Immediately start incline flyes
3B. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
3 - 4 sets6 - 8 reps60s
2110

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets5, 4, 3, 2, 1 reps180s
20x0
2. Dips
Dips
3 sets8 - 10 reps120s
31x0 If you can do more reps, than I prescribed, than add weight.
3A. Cable Decline Fly
Cable Decline Fly
3 - 4 sets6 - 8 reps60s
2110 Immediately start incline flyes
3B. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
3 - 4 sets6 - 8 reps60s
2110

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets5, 4, 3, 2, 1 reps180s
20x0
2. Dips
Dips
3 sets8 - 10 reps120s
31x0 If you can do more reps, than I prescribed, than add weight.
3A. Cable Decline Fly
Cable Decline Fly
3 - 4 sets6 - 8 reps60s
2110 Immediately start incline flyes
3B. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
3 - 4 sets6 - 8 reps60s
2110

Date Created: 12/16/18, 12:23 PM


Last Updated: 5/31/20, 5:23 AM

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