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Reverse Pyramid Strength Plan
ELITE
General
Intermediate
Machine strength
Plan Details
The Reverse Pyramid Strength Plan routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 6-day, full body, reverse pyramid plan, meaning, each set get heavier while you perform a few less repetitions. It is a great way to be overall muscle size and muscle strength. Follow the program for best results about 8-10 weeks. The goal is to lift heavy with less repetitions with the first few sets and less weight more repetitions as you perform additional sets. Day 1: Back/Bicep/Core Day 2: Chest/Shoulders/Tricep Day 3: Legs Day 4: Repeat Day 1 session. Day 5: Repeat Day 2 session. Day 6: Repeat Day 3 session. Stay Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back/Bicep/Core
Est. 58 min
8 exercises
Back Hyperextension
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Air Bike
3 Sets x 20,15,12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10,8,6 Reps
Day 2
Workout 2: Chest/Shoulders/Tricep
Est. 56 min
7 exercises
Day 3
Workout 3: Legs
Est. 38 min
5 exercises
Day 4
Workout 4: Back/Bicep/Core
Est. 60 min
8 exercises
Day 5
Workout 5: Chest/Shoulders/Tricep
Est. 60 min
7 exercises
Day 6
Workout 6: Legs
Est. 36 min
5 exercises
