The Pyramid Pile On!

Intro

A pyramid workout is an effective way to push past strength plateaus by progressively increasing and decreasing intensity within a single session. This method helps build muscle endurance, strength, and power by forcing the body to adapt to varying loads and rep schemes.

Safety

• Always warm up thoroughly before beginning your pyramid workout.

• Focus on proper form, especially as weights increase.

• Use a spotter for heavy lifts to ensure safety.

• Allow sufficient rest (60-90 seconds) between heavier sets.

• Cool down and stretch post-workout to aid recovery.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

How to Perform the Pyramid Routine

The pyramid follows an ascending and descending rep scheme, progressively increasing weight while decreasing reps, then reversing the pattern.

• Perform each exercise in the sequence below.
• Rest 30-60 seconds between moderate sets, 60-90 seconds for heavy sets.
• Adjust weights so that the last few reps of each set are challenging but maintainable with good form.

Example Pyramid Structure:

• Set 1: 12 reps (light weight)
• Set 2: 10 reps (moderate weight)
• Set 3: 8 reps (moderate-heavy weight)
• Set 4: 6 reps (heavy weight)
• Set 5: 4 reps (very heavy weight)
• Set 6: 6 reps (heavy weight)
• Set 7: 8 reps (moderate-heavy weight)
• Set 8: 10 reps (moderate weight)
• Set 9: 12 reps (light weight)

Pyramid Workout for Strength Progression

1. Barbell Squat

• Benefits: Builds overall leg and core strength, improves power.
• How to: Maintain a strong core and neutral spine while lowering into a deep squat.
• Perform pyramid rep scheme as outlined.

2. Bench Press

• Benefits: Strengthens chest, shoulders, and triceps for pressing power.
• How to: Keep elbows at a 45-degree angle and control the bar through the full range of motion.
• Perform pyramid rep scheme.

3. Deadlift

• Benefits: Enhances posterior chain strength, grip, and total-body power.
• How to: Engage lats, hinge at the hips, and drive through your legs.
• Perform pyramid rep scheme.

4. Pull-Ups (Weighted if Advanced)

• Benefits: Improves back and arm strength, enhances upper-body endurance.
• How to: Keep shoulders engaged and avoid swinging.
• Adjust reps slightly (10-8-6-4-6-8-10) if needed.

5. Overhead Press

• Benefits: Strengthens shoulders, triceps, and upper chest for overhead power.
• How to: Keep a stable core and press the weight directly overhead.
• Perform pyramid rep scheme.

Benefits of Pyramid Training for Breaking Plateaus

1. Progressive Overload – Forces muscles to adapt by varying intensity.
2. Increased Strength & Hypertrophy – Targets different muscle fiber types.
3. Mental Toughness & Stamina – Builds endurance for high-intensity lifting.
4. Efficiency & Time-Saving – Maximizes muscle recruitment in a single session.
5. Breaks Training Plateaus – Shocks muscles with changing stimuli for continued progress.
6. Incorporate this pyramid workout 1-2 times per week within your training cycle to challenge your muscles and push past your current strength barriers!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.