Ascending and Descending Pyramids

As one of the most well know and trusted workout techniques, you cannot go wrong with pyramid style training to improve muscle gains and growth.

Why This Routine Works

With this routine you will be mixing together ascending and descending triangle training programs to stimulate muscle fibers for growth and increasing strength.

During the first 2 weeks of this program you will use a descending into ascending technique, using moderate weight for high reps, followed by increasing the weight and decreasing the reps. The last two sets will have you return back to your starting weight and performing more repetitions.

The final 2 weeks of this routine will incorporate an ascending into descending technique, starting off with heavy weight performing low reps, as you continue with sets you will decrease your weight as you increase reps. At the end of the last 2 sets you will want to return back to your starting weight and low reps.

You will be following this workout program for up to 6 weeks to benefit from the style of training and muscle gains that you will be attaining from effort put into your workouts.

Workout Day Split

Weeks 1 and 2

Day 1 Abs and Arms

Day 2 Legs

Day 3 Chest and Shoulders

Day 4 Back

Weeks 3 and 4

Day 1 Abs and Arms

Day 2 Legs

Day 3 Chest and Shoulders

Day 4 Back

Weeks 5 and 6

Day 1 Abs and Arms

Day 2 Legs

Day 3 Chest and Shoulders

Day 4 Back

Ascending and Descending Pyramids Training Stats

Weeks 1 and 2

Day 1 Total Workout Time : 36 Minutes
Day 1 Total Rest Time : 1 Hour and 12 Minutes

Day 2 Total Workout Time : 35 Minutes
Day 2 Total Rest Time : 1 Hour and 10 Minutes

Day 3 Total Workout Time : 40 Minutes
Day 3 Total Rest Time : 1 Hour and 20 Minutes

Day 4 Total Workout Time : 23 Minutes
Day 4 Total Rest Time : 46 Minutes

Weeks 3 and 4

Day 1 Total Workout Time : 24 Minutes
Day 1 Total Rest Time : 48 Minutes

Day 2 Total Workout Time : 21 Minutes
Day 2 Total Rest Time : 42 Minutes

Day 3 Total Workout Time : 27 Minutes
Day 3 Total Rest Time : 54 Minutes

Day 4 Total Workout Time : 15 Minutes
Day 4 Total Rest Time : 15 Minutes

Weeks 5 and 6

Day 1 Total Workout Time : 36 Minutes
Day 1 Total Rest Time : 1 Hour and 20 Minutes

Day 2 Total Workout Time : 28 Minutes
Day 2 Total Rest Time : 1 Hour and 2 Minutes

Day 3 Total Workout Time : 45 Minutes
Day 3 Total Rest Time : 1 Hour and 30 Minutes

Day 4 Total Workout Time : 22 Minutes
Day 4 Total Rest Time : 44 Minutes

Equipment Used

• Barbell
• Dumbbell
• Strength Machine
• Cable Machine
• Leg Press Machine
• Bench
• Weight Plate

Nutrition

• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

• You can add in some warm-up sets into each workout to loosen up your muscles

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.

With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.