V3.0 JDemsar Pyramid Style Routine

Plan Details

The V3.0 JDemsar Pyramid Style Routine routine by shaq015 is a 9 day workout plan. It is a advanced level plan to achieve general fitness goals.

Plan Description

High Intensity workout program designed for advanced lifters. Perfect for bulking or cutting. Goes g... Read More

High Intensity workout program designed for advanced lifters. Perfect for bulking or cutting. Goes great with Intermittent Fasting or Carb Backloading. Adjust your diet based on your goal. Great resource for calculating estimate of daily calories needed: http://iifym.com/iifym-calculator/ Explanation of Pyramid Style Routine. Exercises that have 6 sets of 5 are meant to be done as following: Set your goal for main set: 4-6 reps of 100kg for example. If you are able to do 6 reps, increase the weight next week, otherwise try to hit 6 reps first. 100% represents 100kg in the split below 1st set (warm up) 50% (50kg) x 8 reps 2nd set (warm up) 60-70% x 5 reps 3rd set (warm up) 80% x 1-3 reps 4th set (main set) 100% x 4-6 reps 5th set (working set 2) 90% 6-8 reps 6th set (working set 3) 80% 8-10 reps According to your diet add cardio (optional). Because of heavy compound movements ab exercises are optional too. I suggest doing them every 2nd or 3rd workout, 2 exercises 3 sets of 8-12 with heavy load.