Reverse Pyramid Strength Program
General
Intermediate
Machine strength
Plan Details
The Reverse Pyramid Strength Program routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 6-day, full body, reverse pyramid plan, meaning, each set get heavier while you perform a few less repetitions. It is a great way to be overall muscle size and muscle strength. Follow the program for best results about 8-10 weeks. The goal is to lift heavy with less repetitions with the first few sets and less weight more repetitions as you perform additional sets. Day 1: Back/Bicep/Core Day 2: Chest/Shoulders/Tricep Day 3: Legs Day 4: Repeat Day 1 session. Day 5: Repeat Day 2 session. Day 6: Repeat Day 3 session. Stay Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back/Bicep/Core
Est. 52 min
8 exercises
Back Hyperextension
3 Sets x 8,10,12 Reps
Cable Seated Row
3 Sets x 8,10,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,10,12 Reps
Dumbbell Concentration Curl
3 Sets x 8,10,12 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,10,12 Reps
Air Bike
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 2
Workout 2: Chest/Shoulders/Tricep
Est. 55 min
7 exercises
Barbell Bench Press
3 Sets x 8,10,12 Reps
Barbell Incline Bench Press
3 Sets x 8,10,12 Reps
Dumbbell Fly
3 Sets x 8,10,12 Reps
Dumbbell Lateral Raise
3 Sets x 8,10,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,10,12 Reps
Kettlebell Push Press
3 Sets x 8,10,12 Reps
Dip
3 Sets x 4,6,8 Reps
Day 3
Workout 3: Legs
Est. 34 min
5 exercises
Machine Leg Extension
3 Sets x 8,10,12 Reps
Machine Leg Curl (Prone)
3 Sets x 8,10,12 Reps
Machine Leg Press
3 Sets x 8,10,12 Reps
Machine Seated Calf Raise
3 Sets x 12,15,20 Reps
Calf Press On Leg Press
3 Sets x 10,12,15 Reps
Day 4
Workout 4: Back/Bicep/Core
Est. 53 min
8 exercises
Back Hyperextension
3 Sets x 6,8,10 Reps
Cable Seated Row
3 Sets x 8,10,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,8,10 Reps
Dumbbell Concentration Curl
3 Sets x 6,8,10 Reps
Barbell Curl
3 Sets x 6,8,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,12,15 Reps
Air Bike
3 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12,10,8 Reps
Day 5
Workout 5: Chest/Shoulders/Tricep
Est. 52 min
7 exercises
Barbell Bench Press
3 Sets x 6,8,10 Reps
Barbell Incline Bench Press
3 Sets x 6,8,10 Reps
Dumbbell Fly
3 Sets x 8,10,12 Reps
Dumbbell Lateral Raise
3 Sets x 6,8,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,8,10 Reps
Kettlebell Push Press
3 Sets x 6,8,10 Reps
Dip
3 Sets x 4,6,8 Reps
Day 6
Workout 6: Legs
Est. 32 min
5 exercises
Machine Leg Extension
3 Sets x 6,8,10 Reps
Machine Leg Curl (Prone)
3 Sets x 6,8,10 Reps
Machine Leg Press
3 Sets x 6,8,10 Reps
Machine Seated Calf Raise
3 Sets x 10,12,15 Reps
Calf Press On Leg Press
3 Sets x 10,12,15 Reps
