Pyramid Strength Program 2
Bulking
Advanced
Barbell
Plan Details
The Pyramid Strength Program 2 routine by JefitTeam is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 6-day, advanced, 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 Session: 5: Repeat session 2 Session 6: Repeat session 3 Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs/Core
Est. 50 min
7 exercises
Barbell Single-Leg Squat
4 Sets x 5,6,7,8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Squat
4 Sets x 5,6,7,8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Decline Crunch
2 Sets x 12,15 Reps
Hanging Leg Raise
2 Sets x 8,10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10,12,15 Reps
Day 2
Workout 2: Back/Arms
Est. 45 min
6 exercises
Barbell Deadlift
4 Sets x 5,6,7,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,8,10 Reps
Barbell Bent-Over Row
3 Sets x 6,8,10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
4 Sets x 6,8,10,12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Workout 3: Chest/Shoulders
Est. 44 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 6,8,10 Reps
Barbell Bench Press
3 Sets x 6,8,10 Reps
Machine Fly
3 Sets x 8,10,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,8,10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 6,8,10 Reps
Day 4
Workout 4: Legs/Core
Est. 48 min
7 exercises
Barbell Squat
4 Sets x 4,6,8,10 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Decline Crunch
2 Sets x 10,12 Reps
Hanging Leg Raise
2 Sets x 8,10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10,12,15 Reps
Day 5
Workout 5: Back/Arms
Est. 49 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,10,12 Reps
Barbell Bent-Over Row
3 Sets x 6,8,10 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,10,12 Reps
Day 6
Workout 6: Chest/Shoulders
Est. 46 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8,10,12 Reps
Barbell Bench Press
3 Sets x 8,10,12 Reps
Machine Fly
3 Sets x 8,9,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,8,10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
