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Pyramid sets

By Nemanja Matovic

Intermediate (2-3 years)
47 minutes/day | 3 days/week | 3 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Powerbuilding, Men's Powerbuilding, Women's Powerlifting, Men's Powerlifting
Barbell, Cable, Dumbbell, Other, Pull up bar

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 that set/rep scheme should not be spread more than 15% of max (for example 70-85%, or 85-100%). The one I will use here will be 5-4-3-2-1(85-100%). I also tried some of the rep schemes that many talk about, like 12-10-8-6-4-2-1 and similar, but there is not enough repeated work in the same intensity zone. Those kind of set/rep scheme won't give you best results and in won't contribute to maximal potential for hypertrophy, neither for strength. This program could be done for 3,maybe 4 cycles, before you go for a deload week. After deload you could try it for 1 or 2 more cycles. Add weight every cycle and stay in prescribed set/rep scheme. 

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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

Week 1

1. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration

2. Dips
Dips demonstrationPlay Dips demonstration

31x0 If you can do more reps, than I prescribed, than add weight.
38 - 10120s
Circuit3A. Cable Decline Fly
Cable Decline Fly demonstrationPlay Cable Decline Fly demonstration

2110 Immediately start incline flyes
3 - 46 - 860s
3B. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench

3 - 46 - 860s

Date Created: 12/16/2018, UTC

Last Updated: 5/31/2020, UTC

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