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

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Average Exertion

Average Cardio Intensity

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

Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Chest

Day 2: Legs

Day 3: Rest

Day 4: Back

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Chest

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5, 4, 3, 2, 1 reps	180s	20x0
2. Dips ▶	3 sets	8 - 10 reps	120s	31x0 If you can do more reps, than I prescribed, than add weight.
3A. Cable Decline Fly ▶	3 - 4 sets	6 - 8 reps	60s	2110 Immediately start incline flyes
3B. Dumbbell Fly On Incline Bench ▶	3 - 4 sets	6 - 8 reps	60s	2110

Legs

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	5, 4, 3, 2, 1 reps	210s
2. Barbell Hack Squat BARBELL HACK SQUAT HAMSTRINGS by Aesthetics Trainer	3 sets	8 - 12 reps	90s	3110
3. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	10 - 12 reps	90s	2110

Back

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Weighted Chin-up 100 lbs Weighted Chin-up (BW = 200 lbs) by Colin Brandon	5 sets	5, 4, 3, 2, 1 reps	180s	30x0
2. Barbell Close Grip Bent-over Row BENT OVER ROW - CLOSE GRIP by Aesthetics Trainer	3 sets	8 - 10 reps	120s	41x0
3. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	3 sets	10 - 12 reps	90s	3210

Week 2

Chest

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5, 4, 3, 2, 1 reps	180s	20x0
2. Dips ▶	3 sets	8 - 10 reps	120s	31x0 If you can do more reps, than I prescribed, than add weight.
3A. Cable Decline Fly ▶	3 - 4 sets	6 - 8 reps	60s	2110 Immediately start incline flyes
3B. Dumbbell Fly On Incline Bench ▶	3 - 4 sets	6 - 8 reps	60s	2110

Legs

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	5, 4, 3, 2, 1 reps	210s
2. Barbell Hack Squat BARBELL HACK SQUAT HAMSTRINGS by Aesthetics Trainer	3 sets	8 - 12 reps	90s	3110
3. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	10 - 12 reps	90s	2110

Back

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Weighted Chin-up 100 lbs Weighted Chin-up (BW = 200 lbs) by Colin Brandon	5 sets	5, 4, 3, 2, 1 reps	180s	30x0
2. Barbell Close Grip Bent-over Row BENT OVER ROW - CLOSE GRIP by Aesthetics Trainer	3 sets	8 - 10 reps	120s	41x0
3. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	3 sets	10 - 12 reps	90s	3210

Week 3

Chest

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5, 4, 3, 2, 1 reps	180s	20x0
2. Dips ▶	3 sets	8 - 10 reps	120s	31x0 If you can do more reps, than I prescribed, than add weight.
3A. Cable Decline Fly ▶	3 - 4 sets	6 - 8 reps	60s	2110 Immediately start incline flyes
3B. Dumbbell Fly On Incline Bench ▶	3 - 4 sets	6 - 8 reps	60s	2110

Legs

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	5, 4, 3, 2, 1 reps	210s
2. Barbell Hack Squat BARBELL HACK SQUAT HAMSTRINGS by Aesthetics Trainer	3 sets	8 - 12 reps	90s	3110
3. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	10 - 12 reps	90s	2110

Back

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Weighted Chin-up 100 lbs Weighted Chin-up (BW = 200 lbs) by Colin Brandon	5 sets	5, 4, 3, 2, 1 reps	180s	30x0
2. Barbell Close Grip Bent-over Row BENT OVER ROW - CLOSE GRIP by Aesthetics Trainer	3 sets	8 - 10 reps	120s	41x0
3. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	3 sets	10 - 12 reps	90s	3210

Pyramid sets

Workout Overview

Week 1

Week 1

Chest

Legs

Back

Week 2

Chest

Legs

Back

Week 3

Chest

Legs

Back

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