One of the more advanced techniques that you can be using for building muscle is pyramiding. With pyramiding, you’re going to be working across a variety of rep ranges thus deriving superior benefits compared to a plan where you just work at a constant rep range the whole way through.
With pyramiding you’re going to be both building strength and size at the same time as you’ll be lifting a heavier weight throughout the lower rep range and then lightening it slightly and producing a high rate of muscle hypertrophy during the higher rep ranges.
While you won’t want to follow a pyramiding scheme for months at a time as it is quite stressful on the body, adding it once in a while to shake things up and further your progress is a great way to break a training plateau and ensure that you keep seeing continual results.
Below you’ll find a workout program that utilizes the pyramiding training scheme. You’ll be working out three days per week, hitting each muscle in every workout and then have the days in between off for recovery purposes or to perform light cardio training.
Aim to lift as heavy as possible with each given rep range so that you’re maxing out your strength development.
Monday
| Exercise | Sets | Reps | Rest |
| Squats | 4 | 6-8-10-12 | 2 minutes |
| Bench Press | 4 | 6-8-10-12 | 2 minutes |
| Deadlifts | 4 | 6-8-10-12 | 2 minutes |
| Rows | 4 | 6-8-10-12 | 2 minutes |
| Bicep Curls | 3 | 8-10-12 | 45 seconds |
| Tricep Extensions | 3 | 8-10-12 | 45 seconds |
| Hanging Leg Raise | 2 | 15-15 | 30 seconds |
Tuesday
Off or cardio training
Wednesday
| Exercise | Sets | Reps | Rest |
| Leg Press | 4 | 6-8-10-12 | 2 minutes |
| Incline Bench | 4 | 6-8-10-12 | 2 minutes |
| Cable Pull-Throws | 4 | 6-8-10-12 | 2 minutes |
| Pull-Ups | 4 | 6-8-10-12 | 2 minutes |
| ‘T’ Lateral Raises | 3 | 8-10-12 | 45 seconds |
| Seated Calf Raise | 3 | 8-10-12 | 45 seconds |
| Plank Exercise | 2 | 30 second hold | 30 seconds |
Thursday
Off or cardio training
Friday
| Exercise | Sets | Reps | Rest |
| Step-Ups | 4 | 6-8-10-12 | 2 minutes |
| Weighted Push-Ups | 4 | 6-8-10-12 | 2 minutes |
| Deadlifts | 4 | 6-8-10-12 | 2 minutes |
| Horizontal Rows | 4 | 6-8-10-12 | 2 minutes |
| Hammer Curls | 3 | 8-10-12 | 45 seconds |
| Dips | 3 | 8-10-12 | 45 seconds |
| Decline Weighted Sit-Ups | 2 | 15-15 | 30 seconds |
Saturday & Sunday
Off or cardio training
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