Reverse Pyramid - No Machines - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Reverse Pyramid - No Machines - JEFIT

Reverse Pyramid - No Machines banner

Reverse Pyramid - No Machines

Bulking

Intermediate

Barbell

Plan Details

The Reverse Pyramid - No Machines routine by bayouboy is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Everything I seem to see on here always has machine workouts. Not everyone has access to that equipment. So here's a decent reverse pyramid routine using minimal machines.

Routine detail

Day 1

Chest and Back

Est. 46 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6,8,10,12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 6,8,10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6,8,10,12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 6,8,10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 6,8,10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 6,8,10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Day 2

Cardio and Abs

Est. 68 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

1 Set x 25 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 25 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

1 Set x 25 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

1 Set x 25 Reps

Air Bike Demonstration

Air Bike

1 Set x 25 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

1 Set x 25 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

1 Set x 25 Reps

Day 3

Stretch/Rest

Est. 0 min

0 exercises

This day is empty

Day 4

Legs and Shoulders

Est. 64 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6,8,10,12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 6,8,10,12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 6,8,10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 6,8,10 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 6,8,10,12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8,10,12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8,10,12 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 12 Reps

Day 5

Arms

Est. 43 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 6,8,10,12 Reps

Dumbbell Inner Bicep Curl Demonstration

Dumbbell Inner Bicep Curl

3 Sets x 6,8,10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 6,8,10,12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6,8,10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 6,8,10,12 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 6,8,10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 6,8,10,12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 6,8,10 Reps

Day 6

Stretch/Rest

Est. 0 min

0 exercises

This day is empty

Day 7

Repeat!!

Est. 0 min

0 exercises

This day is empty