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Pyramid Gainz Week 1
Cutting
Intermediate
Machine strength
Plan Details
The Pyramid Gainz Week 1 routine by Flak0 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
this workout focuses on building muscle and strength gains through the use of pyramid sets on the major compound lifts. you will be performing PRS and pyramids basically every day that you work out and this is week one. you do have to use a pyramid calculator to find out exactly how much you have to do relevant to the amount of weight that you can do from one rep max I suggest looking up on Google six pack SmackDown PR calculator. do you have any questions reach out to me on Instagram. @d0n_fit
Routine detail
Mon
Chest & Triceps & Delts
Est. 125 min
13 exercises
Barbell Bench Press
1 Set
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Tabata Cardio Any
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Tabata Cardio Any
1 Set
Cable Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Tue
Back, Biceps, Traps
Est. 95 min
11 exercises
Barbell Rack Pull
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 20 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 20 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell 2 Arm Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Wed
Legs
Est. 81 min
7 exercises
Barbell Squat
1 Set
Barbell Front Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Thu
Chest, Triceps, Delts 2
Est. 101 min
12 exercises
Cable Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
One Arm Side Chest Press
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Fri
Back, Biceps, Traps 2
Est. 81 min
10 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Barbell Snatch Shrug
3 Sets x 12 Reps
Seated Barbell Curls
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Behind the Back Curls
3 Sets x 20 Reps
Sat
Legs 2
Est. 76 min
6 exercises
Barbell Hip Thrust
1 Set
Barbell Sumo Deadlift
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
