V3.0 JDemsar Pyramid Style Routine
General
Advanced
Machine strength
Plan Details
The V3.0 JDemsar Pyramid Style Routine routine by shaq015 is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.
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.
Routine detail
Day 1
Pull A
Est. 33 min
4 exercises
Weighted Pull-Up
5 Sets x 5 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Day 2
Push A
Est. 44 min
5 exercises
Barbell Bench Press
6 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Day 3
Shoulders and Arms
Est. 37 min
5 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Day 4
Legs and Lower Back
Est. 69 min
6 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Front Squat
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Day 5
Pull B
Est. 61 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 6 Reps
Cable Seated Row
6 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
hammer strenght row
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 6
Push B
Est. 57 min
7 exercises
Barbell Incline Bench Press
6 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Hammer Strength Chest Press
3 Sets x 12 Reps
bosu ball pushups
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
cable chest press
3 Sets x 10 Reps
Day 7
Whole Body
Est. 72 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 15 Reps
Day 119
Legs C
Est. 45 min
5 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Day 120
Legs B
Est. 56 min
5 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
6 Sets x 15 Reps
Calf Press On Leg Press
6 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
