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Pyramid weights
Bulking
Intermediate
Machine strength
Plan Details
The Pyramid weights routine by Derrickdb is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 35 min
5 exercises
Barbell Deep Squat
5 Sets x 12,8,4,8,12 Reps
Machine Leg Press
5 Sets x 12,8,4,8,12 Reps
Machine Leg Extension
5 Sets x 12,8,4,8,12 Reps
Barbell Standing Calf Raise
5 Sets x 12,8,4,8,12 Reps
Barbell Lunge
5 Sets x 12,8,4,8,12 Reps
Day 2
Bi's, Tri's, Chest
Est. 62 min
9 exercises
Barbell Curl
5 Sets x 12,8,4,8,12 Reps
Cable Shoulder Extension
5 Sets x 12,8,4,8,12 Reps
Barbell Bench Press
5 Sets x 12,8,4,8,12 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 12,8,4,8,12 Reps
Dumbbell Tricep Extension
5 Sets x 12,8,4,8,12 Reps
Cable Cross-Over
5 Sets x 12,8,4,8,12 Reps
Dumbbell Hammer Curl
5 Sets x 12,8,4,8,12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12,8,4,8,12 Reps
Machine Fly
5 Sets x 12,8,4,8,12 Reps
Day 3
Legs
Est. 21 min
3 exercises
Machine Leg Curl (Prone)
5 Sets x 12,8,4,8,12 Reps
Calf Press On Leg Press
5 Sets x 12,8,4,8,12 Reps
Barbell Front Squat
5 Sets x 12,8,4,8,12 Reps
Day 4
Shoulders and Back
Est. 62 min
9 exercises
Dumbbell Lateral Raise
5 Sets x 12,8,4,8,12 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12,8,4,8,12 Reps
Cable Seated Row
5 Sets x 12,8,4,8,12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12,8,4,8,12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,8,4,8,12 Reps
Barbell Bent-Over Row
5 Sets x 12,8,4,8,12 Reps
Barbell Shoulder Press
5 Sets x 12,8,4,8,12 Reps
Barbell Shrug
5 Sets x 12,8,4,8,12 Reps
Barbell Deadlift
5 Sets x 12,8,4,8,12 Reps
Day 5
Cardio and Abs
Est. 47 min
2 exercises
Aerobics
1 Set
Cable Kneeling Crunch
5 Sets x 30 Reps
