You may not realise it, but chances are that at some point or another, you have included the triangle pyramid workout style training into your routine. Does doing 10 reps, then 8 reps and then 6 reps as your sets progress sound familiar? Today we are going to look at a training routine that that incorporates this first in ascending order and then in descending order.



It is known as a triangle pyramid workout. So whether you are looking to add on some size, increase endurance or are just looking to introduce your muscle to new stimuli, triangle pyramid training might just be for you!

HOW THE TRIANGLE PYRAMID WORKOUT WORKS:


  • Set 1 – light/medium weight: 10-12 reps
  • Set 2 – medium: 8-10 reps
  • Set 3 – heavy 4-6 reps
  • Set 4 – medium weight: 8-10 reps
  • Set 5 – light/medium weight: 10-12 reps

When performing a triangle pyramid, you need to keep in mind that as you reach the descending sets, you may need to decrease the amount of weight used in the ascending sets as your muscles will tire along the way.



If you are designing your own workout, I would suggest sticking to 3 exercises per muscle group. This means that you will be doing 15 working sets which is more than enough to stimulate muscle growth.


SO, LET’S GET INTO THE TRIANGLE PYRAMID WORKOUT:



DAY 1 – CHEST


Exercise
Sets
Reps
Barbell Bench Press
5
10; 8; 6; 8; 10
Incline Dumbbell Press
5
10; 8; 6; 8; 10
Dumbbell Flyes
5
10; 8; 6; 8; 10

DAY 2 – BI’S AND TRI’S


Exercise
Sets
Reps
Barbell Curl
5
10; 8; 6; 8; 10
Alternate Dumbbell Curl
5
10; 8; 6; 8; 10
Hammer Curl (Rope)
2
10-12
Skull Crushers
5
10; 8; 6; 8; 10
Tricep Pressdowns
5
10; 8; 6; 8; 10
dumbbell Kickbacks
2
10-12


DAY 3 – QUADS, HAMSTRINGS AND CALVES


Exercise
Sets
Reps
Squats
5
10; 8; 6; 8; 10
Leg Extension
5
10; 8; 6; 8; 10
Lying Leg Curls
5
10; 8; 6; 8; 10
Standing Calf Raise
5
10; 8; 6; 8; 10
Seated Calf Raise
3
15-20


DAY 4 – BACK


Exercise
Sets
Reps
Lat Pulldowns
5
10; 8; 6; 8; 10
Seated Row
5
10; 8; 6; 8; 10
Deadlift
5
10; 8; 6; 8; 10


DAY 5 – SHOULDERS


Exercise
Sets
Reps
Seated Dumbbell Press
5
10; 8; 6; 8; 10
Side Lateral Raises
5
10; 8; 6; 8; 10
Front Raises
3
10-12
Reverse Flyes
3
10-12

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