The Power in the Pyramids, pyramid training provides flourishing strength and strength endurance gains by exhausting your muscles down to virtually every muscle fiber.

There are three main types of pyramid training regimens all designed to push your muscles to the extreme. Pyramid training is without a doubt one of the best ways to build strength, decrease body fat percentage while producing hard-dry gains.

To break some of the confusion, the terms “ascending” and “descending” refer to the amount of weight and not the repetitions.

Ascending Pyramids

Increase Weight, Decrease Reps

• Set 1 – 10 reps (light weight)

• Set 2 – 8 reps (moderate weight)

• Set 3 – 6 reps (heavy weight)

Descending Pyramids

Decrease Weight, Increase Reps

• Set 1 – 6 reps (heavy weight)

• Set 2 – 8 reps (moderate weight)

• Set 3 – 10 reps (light weight)

Triangle Pyramids

(Supersets): Ascend then Descend or vice-versa

• Set 1 – 10 Reps (light weight)

• Set 2 – 8 Reps (moderate weight)

• Set 3 – 6 Reps (heavy weight)

• Set 4 – 8 Reps (moderate weight)

• Set 5 – 10 Reps/failure (lighter weight)

Typically this structure is beneficial to beginners but if you are an advanced lifter, the idea is to push your muscles to exhaustion or failure with each increasing and/ or decreasing set.

1st Workout

2nd Workout

Squats (Ascending 10-8-6) Bench Press (Ascending 10-8-6)
Deadlifts (Descending 6-8-10) Military Press (Descending 6-8-10)
Pull-ups (Superset 10-8-6-8-10) Barbell Lateral Raises (Superset 10-8-6-8-10)