Ascending Pyramid Program

For those looking to alter their workout program and vary up their resistance, the ascending pyramid program is a beneficial way to exhaust your muscles for increase gains and growth.

Why This Routine Works

With this program, you will be focusing on increasing your muscle size and improving your strength through decreasing reps and increasing the weight lifted.

By increasing the weight lifted and decreasing your reps performed, you are forcing your muscles to work by stimulating the muscle tissue into growth and increase your metabolic rate.

Training with descending reps also enables your body to emit growth hormones while help you get bigger faster and increase your strength.

To gain optimal results from this program you will want to follow it for around 4 - 8 weeks. This will allow your muscles to adjust to the new method and gain from the increased production of testosterone and growth hormones.

Workout Day Split

Day 1 Back and Shoulders

Day 2 Abs and Legs

Day 3 Arms and Chest

Day 4 Back and Shoulders

Day 5 Abs and Legs

Day 6 Arms and Chest

Ascending Pyramid Training Stats

Day 1 Total Workout Time : 31 Minutes
Day 1 Total Rest Time : 46 Minutes and 30 Seconds

Day 2 Total Workout Time : 36 Minutes
Day 2 Total Rest Time : 54 Minutes

Day 3 Total Workout Time : 39 Minutes
Day 3 Total Rest Time : 58 Minutes and 30 Seconds

Day 4 Total Workout Time : 59 Minutes
Day 4 Total Rest Time : 1 Hour, 3 Minutes and 30 Seconds

Day 5 Total Workout Time : 1 Hour and 3 Minutes
Day 5 Total Rest Time : 1 Hour and 9 Minutes

Day 6 Total Workout Time : 1 Hour and 9 Minutes
Day 6 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds

Equipment Used

• Barbell
• Dumbbell
• Strength Machine
• Cable Machine
• Leg Machine
• Bench
• Weight Plate
• EZ Bar
• Preacher Bench
• Pull Up Bar

Nutrition

• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

• You can add in some warm-up sets into each workout to loosen up your muscles.

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. It is important to put emphasis on performing the correct form for each exercise so that you get the most out of each lift and stimulate the little muscles for optimal growth potential.

With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.