Pyramid sets

By Nemanja Matovic

	Intermediate (2-3 years)
	34 minutes/day \| 3 days/week \| 3 weeks
	Build Muscle, Gain Strength, Powerbuilding, Powerlifting
	Barbell, Flat Bench, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Decline Bench, 2 x Dumbbell, Incline Bench, Pull up bar, Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Chest

Day 2:

Legs

Day 3:

Rest

Day 4:

Back

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Chest

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	5 sets	5 reps	180s
2.Dips See Exercise Notes	3 sets	8-10 reps	120s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Cable Decline Fly See Exercise Notes	3-4 rounds	6-8 reps	0s
3B.Incline Dumbbell Flye See Exercise Notes	3-4 rounds	6-8 reps	60s

Day 2 - Legs

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	5 reps	210s
2.Barbell Hack Squat See Exercise Notes	3 sets	8-12 reps	90s
3.Walking Dumbbell Lunge See Exercise Notes	3 sets	10-12 reps	90s

Day 4 - Back

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Exercise	Sets	Reps	Rest
1.Weighted Chin-up See Exercise Notes	5 sets	5 reps	180s
2.Barbell Close Grip Bent-over Row See Exercise Notes	3 sets	8-10 reps	120s
3.45-Degrees Lat Pulldown See Exercise Notes	3 sets	10-12 reps	90s

Date Created: 12/16/2018, UTC

Last Updated: 10/26/2021, UTC

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