Pyramid Strength Program

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6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 6-day, intermediate, strength training program that utilizes a pyramid format. Meaning, the number of repetitions increase with each subsequent set. Typically 3-4 sets are performed for each exercise.

Use a heavy enough weight that enables you to complete only the desired number of repetitions. Once you can complete more, increase the weight by 5-10 percent respectively for upper/lower body exercises. Each subsequent set should be slightly heavier than the next.

Session 1: Legs/Core, 7 total exercises, 47-minute session.

Session 2: Back/Arms, 6 exercises, 45-minute session.

Session 3: Chest/Shoulders, 6 exercises, 45-minute session.

Session 4: Repeat session 1 (different rep. scheme).

Session: 5: Repeat session 2 (different rep. scheme).

Session 6: Repeat session 3 (different rep. scheme).

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Workout 1: Legs/Core 7 exercises, 51 mins

Barbell Squat	4x10,8,6,4 reps	rest: 120s
Barbell Single-Leg Squat	3x10,8,6 reps	rest: 60s
Machine Seated Calf Raise	3x10,12,15 reps	rest: 60s
Calf Press On Leg Press	3x10,12,15 reps	rest: 60s
Decline Crunch	2x12,15 reps	rest: 60s
Hanging Leg Raise	2x12,15 reps	rest: 60s
Cable Kneeling Crunch	3x10,12,15 reps	rest: 60s

Workout 2: Back/Arms 6 exercises, 52 mins

Barbell Deadlift	4x8,7,6,5 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12,10,8 reps	rest: 75s
Barbell Bent-Over Row	3x12,10,8 reps	rest: 75s
Barbell Shrug	3x12,10,8 reps	rest: 60s
Barbell Curl	4x12,10,8,6 reps	rest: 75s
Dumbbell Alternating Hammer Curl	3x12,10,8 reps	rest: 60s

Workout 3: Chest/Shoulders 6 exercises, 51 mins

Dumbbell Incline Bench Press	3x12,10,8 reps	rest: 90s
Barbell Bench Press	3x10,8,6 reps	rest: 120s
Machine Fly	3x12,10,8 reps	rest: 75s
Dumbbell Seated Shoulder Press	3x12,10,8 reps	rest: 60s
Barbell Shoulder Press	3x12,10,8 reps	rest: 90s
Dumbbell Bent-Over Raise	3x10,8,6 reps	rest: 60s

Workout 4: Legs/Core 7 exercises, 54 mins

Barbell Squat	4x8,7,6,5 reps	rest: 120s
Barbell Single-Leg Squat	3x8,6,4 reps	rest: 60s
Machine Seated Calf Raise	3x15,12,10 reps	rest: 60s
Calf Press On Leg Press	3x15,12,10 reps	rest: 60s
Decline Crunch	2x18,15 reps	rest: 60s
Hanging Leg Raise	2x12,10 reps	rest: 60s
Cable Kneeling Crunch	3x18,15,12 reps	rest: 60s

Workout 5: Back/Arms 6 exercises, 52 mins

Barbell Deadlift	4x8,7,6,5 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12,10,8 reps	rest: 75s
Barbell Bent-Over Row	3x12,10,8 reps	rest: 75s
Barbell Shrug	3x12,10,8 reps	rest: 60s
Barbell Curl	4x12,10,8,6 reps	rest: 75s
Dumbbell Alternating Hammer Curl	3x12,10,8 reps	rest: 60s

Workout 6: Chest/Shoulders 6 exercises, 51 mins

Dumbbell Incline Bench Press	3x14,12,10 reps	rest: 90s
Barbell Bench Press	3x12,10,8 reps	rest: 120s
Machine Fly	3x12,10,8 reps	rest: 75s
Dumbbell Seated Shoulder Press	3x10,8,6 reps	rest: 60s
Barbell Shoulder Press	3x10,8,6 reps	rest: 90s
Dumbbell Bent-Over Raise	3x8,7,6 reps	rest: 60s