Pyramid Cycle
Bulking
Advanced
Machine strength
Plan Details
The Pyramid Cycle routine by caliEOD is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Week 1: 15 reps, 4 sets Week 2: 12 reps, 4 sets Week 3: 10 reps, 4 sets Week 4: 8 reps, 4 sets Week 5: 6 reps, 4 sets Start over at Week 1 reps
Routine detail
Mon
Chest
Est. 91 min
9 exercises
Leverage Incline Chest Press
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Two Handed Landmine Shoulder Press
4 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 25 Reps
Bench Oblique Crunch
3 Sets x 25 Reps
Air Bike
3 Sets x 25 Reps
Tue
Shoulders/Calves
Est. 97 min
9 exercises
Barbell Shoulder Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Toe Touches
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Scissor Kick
3 Sets x 25 Reps
Wed
Back/Shoulders
Est. 86 min
9 exercises
Barbell Deadlift
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 25 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Thu
Legs
Est. 104 min
10 exercises
Barbell Deep Squat
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 25 Reps
Fri
Chest/Arms
Est. 105 min
11 exercises
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 25 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Air Bike
3 Sets x 25 Reps
