Pyramid Workout

For beginners who perhaps haven’t done pyramid training before,  work through 3 various rep ranges (rep range increases, whilst weights decrease – roughly by 10-20% or more/less dependant in individual) for each of the exercises, back to back with minimal rest. So pick your first weight at 8 – 10 difficulty to fatigue in the rep range.  The weight selection for each weight range should be at a difficulty of 8 out of 10 or slightly higher when reaching the final reps of each part of the pyramid. It might be worthwhile performing a warm up set before each exercise at around 50%.

 

Then take a 2-3 minute rest and perform the next exercise.

 

If you feel you can go further, you can do the intermediate 4 tiered pyramid, or even further with the 5 tiered pyramid. Intermediate and advance would ascend the rep pyramid and then intermediate one descent back to 6 reps and advanced 2 descents back to 3 reps.

 

Across all the days you will achieve a whole body approach, engaging and developing all the major muscles groups.