Pyramid Gainz Week 1 Banner

Flak0

Pyramid Gainz Week 1

AUTOPLAY

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The Pyramid Gainz Week 1 routine by Flak0 is a 6 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.

Plan Description

this workout focuses on building muscle and strength gains through the use of pyramid sets on the ma...

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

Mon

Tue

Wed

Thu

Fri

Sat

Chest & Triceps & Delts

Est time: 125 min

13 exercises

Barbell Bench Press Demonstration

Barbell Bench Press Demonstration

Barbell Bench Press
Chest

Sets

8

Reps

10

Interval

00:00

Rest Time

04:00

Barbell Reverse Bench Press (Wide Grip) Demonstration

Barbell Reverse Bench Press (Wide Grip) Demonstration

Barbell Reverse Bench Press (Wide Grip)
Chest

Sets

3

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Pullover Demonstration

Dumbbell Pullover Demonstration

Dumbbell Pullover
Chest

Sets

3

Reps

20

Interval

00:00

Rest Time

01:00

Tabata Cardio Any Demonstration

Tabata Cardio Any Demonstration

Tabata Cardio Any
Cardio

Sets

1

Reps

0

Interval

00:00

Rest Time

00:05

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)
Triceps

Sets

3

Reps

12

Interval

00:00

Rest Time

01:30

EZ Bar French Press Demonstration

EZ Bar French Press Demonstration

EZ Bar French Press
Triceps

Sets

3

Reps

20

Interval

00:00

Rest Time

01:30

Cable Shoulder Extension Demonstration

Cable Shoulder Extension Demonstration

Cable Shoulder Extension
Back

Sets

3

Reps

12

Interval

00:00

Rest Time

01:00

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps

Sets

3

Reps

20

Interval

00:00

Rest Time

01:00

Tabata Cardio Any Demonstration

Tabata Cardio Any Demonstration

Tabata Cardio Any
Cardio

Sets

1

Reps

0

Interval

00:00

Rest Time

00:05

Cable Upright Row Demonstration

Cable Upright Row Demonstration

Cable Upright Row
Shoulders

Sets

3

Reps

12

Interval

00:00

Rest Time

01:00

Cable Rope Face Pull Demonstration

Cable Rope Face Pull Demonstration

Cable Rope Face Pull
Back

Sets

3

Reps

20

Interval

00:00

Rest Time

01:00

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press
Shoulders

Sets

3

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise
Shoulders

Sets

3

Reps

20

Interval

00:00

Rest Time

01:00

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