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Pyramid sets

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
47 minutes/day | 3 days/week | 3 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding, Powerlifting
Equipment
Barbell, Cable, Dumbbell, Other, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
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 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


Chest

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
5 sets, 5, 4, 3, 2, 1 reps, (rest 180s)
20x0
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Dips demonstrationPlay Dips demonstration
2. Dips
3 sets, 8 - 10 reps, (rest 120s)
31x0 If you can do more reps, than I prescribed, than add weight.
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Circuit
Cable Decline Fly demonstrationPlay Cable Decline Fly demonstration
3A. Cable Decline Fly
3 - 4 sets, 6 - 8 reps, (rest 60s)
2110 Immediately start incline flyes
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Dumbbell Fly On Incline Bench▶
3B. Dumbbell Fly On Incline Bench
3 - 4 sets, 6 - 8 reps, (rest 60s)
2110
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Legs

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
5 sets, 5, 4, 3, 2, 1 reps, (rest 210s)
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Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
2. Barbell Hack Squat
3 sets, 8 - 12 reps, (rest 90s)
3110
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3. Walking Dumbbell Lunge
3 sets, 10 - 12 reps, (rest 90s)
2110
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Back

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Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
1. Weighted Chin-up
5 sets, 5, 4, 3, 2, 1 reps, (rest 180s)
30x0
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Barbell Close Grip Bent-over Row demonstrationPlay Barbell Close Grip Bent-over Row demonstration
2. Barbell Close Grip Bent-over Row
3 sets, 8 - 10 reps, (rest 120s)
41x0
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45-Degrees Lat Pulldown demonstrationPlay 45-Degrees Lat Pulldown demonstration
3. 45-Degrees Lat Pulldown
3 sets, 10 - 12 reps, (rest 90s)
3210
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Date Created: 12/16/2018, UTC


Last Updated: 5/31/2020, UTC

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