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Pyramid Strength Program
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Pyramid Strength Program routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 6-day, intermediate, strength training program that utilizes a pyramid format. Meaning, the number of repetitions increase with each subsequent set. Typically 3-4 sets are performed for each exercise. Use a heavy enough weight that enables you to complete only the desired number of repetitions. Once you can complete more, increase the weight by 5-10 percent respectively for upper/lower body exercises. Each subsequent set should be slightly heavier than the next. Session 1: Legs/Core, 7 total exercises, 47-minute session. Session 2: Back/Arms, 6 exercises, 45-minute session. Session 3: Chest/Shoulders, 6 exercises, 45-minute session. Session 4: Repeat session 1 (different rep. scheme). Session: 5: Repeat session 2 (different rep. scheme). Session 6: Repeat session 3 (different rep. scheme). Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs/Core
Est. 52 min
7 exercises
Barbell Squat
4 Sets x 10,8,6,4 Reps
Barbell Single-Leg Squat
3 Sets x 10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 10,12,15 Reps
Calf Press On Leg Press
3 Sets x 10,12,15 Reps
Decline Crunch
2 Sets x 12,15 Reps
Hanging Leg Raise
2 Sets x 12,15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10,12,15 Reps
Day 2
Workout 2: Back/Arms
Est. 53 min
6 exercises
Barbell Deadlift
4 Sets x 8,7,6,5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Day 3
Workout 3: Chest/Shoulders
Est. 52 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 10,8,6 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Barbell Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10,8,6 Reps
Day 4
Workout 4: Legs/Core
Est. 54 min
7 exercises
Barbell Squat
4 Sets x 8,7,6,5 Reps
Barbell Single-Leg Squat
3 Sets x 8,6,4 Reps
Machine Seated Calf Raise
3 Sets x 15,12,10 Reps
Calf Press On Leg Press
3 Sets x 15,12,10 Reps
Decline Crunch
2 Sets x 18,15 Reps
Hanging Leg Raise
2 Sets x 12,10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 18,15,12 Reps
Day 5
Workout 5: Back/Arms
Est. 53 min
6 exercises
Barbell Deadlift
4 Sets x 8,7,6,5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Day 6
Workout 6: Chest/Shoulders
Est. 51 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 14,12,10 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,6 Reps
Barbell Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Bent-Over Raise
3 Sets x 8,7,6 Reps
