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Pyramid Training

pyramid-training

Introduction

According to the fitness industry report 2023, over 70% of the gym goers use pyramid training or
some variation. If you are planning to use pyramid training, its a tried and tested method for
muscle gain.

What Is Pyramid Training?

Pyramid training is a training approach where we increase or decrease the training variables.
These variables can be weight or reps. For example you can keep increasing weights with each
set, this is one type of pyramid training. Another way is to keep increasing the reps with each
set.

There are different variations of pyramid training and we are going to discuss each of them.

Type of Pyramid Training

Let’s take a look at the image to understand the different types of pyramid training

Source: https://www.mdpi.com/2673-8392/1/2/35

Pyramid training can be divided into two types of training. Half pyramid and full pyramid.

Half pyramid training is like when you cover only half of the pyramid. There are two types of half
pyramid.

Heavy to Light Pyramid training

In this type of training we start with heavy weight and keep decreasing the weight while increase
the reps

Light to heavy Pyramid Training

In this type of pyramid training we start with light weights and high reps and keep increasing the
weight while reducing the reps.

Full Pyramid training

Symmetric pyramid training

This is the most common form of pyramid training. This is the combination of above two training
and the pyramid looks similar.

In this type of training in the first phase we increase the weights while decreasing the reps. In
the second phase we decrease the weights while increasing the reps.

This type of pyramid training is really hard and can be an excellent training technique if you
want to work on a lagging body part.

Reverse pyramid training

This type of training is similar to symmetric training. Only difference is that the pyramid is
reversed.

We start with heavy weights and low reps and keep decreasing the weights while increasing
reps.

In the next phase of the pyramid we increase the weights while decreasing the number of reps.
I’ve covered Reverse pyramid training in depth here.

Asymmetric pyramid training

Asymmetric pyramid training is also similar to above. The difference is that we have different
weights and reps in both phases.

Observation on different type of pyramid training

If you look at the table above you’d notice a few things
1. Symmetric pyramid training has the highest training volume, much higher than normal
training. This will help in overall muscle hypertrophy

2. Symmetric pyramid training also has a high volume on strength endurance. This means
it will help you in strength gains.

3. Regular training has the highest training volume in hypertrophy. While normal is more
focused towards hypertrophy, you’d notice lesser gains in terms of strength.

Of Course things can change if you change the number of reps and weights. You can also
balance normal training by increasing the number of sets to make it comparable with pyramid
training.

The point here is with pyramid training you are hitting both hypertrophy, strength and max strength sets. At the same time volume is also high. You are going to get benefit in terms of strength and muscle hypertrophy both.

Pyramid Training benefits

Pyramid training has some benefits.
1. It brings variety to your training methods. If you are following a regular training schedule
and feel plateaued, pyramid training can help

2. Pyramid training brings a balance in your training, you are also hitting all ranges of
weights and will gain both strength and hypertrophy.

3. Pyramid training can be challenging

4. Pyramid training help you train for both fast and slow twitch muscle fibers

Disadvantages of pyramid training

There are some disadvantages of pyramid training
1. It can lead to overtraining. As discussed above a full pyramid can lead high volume and
reps in just one exercise. If you are not careful, it can lead to overtraining

2. Causes muscle fatigue. In experience, one pyramid training exercise can lead to both
muscle and mental fatigue. You may not be in a position to train other exercises for the
same muscle group. This can lead to lesser variety in your training.

3. Not specialized – white pyramid training gives benefits to both worlds. It does not
specialize in any one. If your focus is simply strength gains, pyramid training is not the
best option

Pyramid training example routine for chest & triceps

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Bench Press12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps, moderate8 reps,
heavy
10 reps,
heavy
Incline Bench
Press
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Dumbbell
Flyes
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Tricep Dips12 reps,
body weight
10 reps,
body weight
8 reps,
body weight
6 reps, added
weight
8 reps,
added
weight
10 reps,
added
weight
Tricep
Pushdowns
12 reps,
light
10 reps, light8 reps, moderate6 reps,
moderate
8 reps,
heavy
10 reps,
heavy

Full body pyramid workout

Here is a 4 week full body pyramid workout routine. You can follow this for muscle and strength
gains.

Day 1: Chest and Triceps

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Bench Press
(Chest)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Incline Bench
Press
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Dumbbell
Flyes (Chest)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Tricep Skull
Crusher
(Triceps)
12 reps,
body weight
10 reps,
body weight
8 reps,
body weight
6 reps, added
weight
8 reps,
added
weight
10 reps,
added
weight
Tricep
Pushdowns
12 reps,
light
10 reps, light8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy

Day 2: Back and Biceps

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Pull-ups (Back)12 reps,
body weight
10 reps,
body weight
8 reps,
body weight
6 reps, added
weight
8 reps,
added
weight
10 reps,
added
weight
Bent-over
Rows (Back)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Lat Pulldowns
(Back)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Barbell Curls
(Biceps)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Hammer Curls
(Biceps)
12 reps,
light
10 reps, light8 reps, moderate6 reps,
moderate
8 reps,
heavy
10 reps,
heavy

Day 3: Rest or Active Recovery

Day 4: Shoulders and Abs

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Shoulder Press
(Shoulders)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Lateral Raises
(Shoulders)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Front Raises
(Shoulders)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Crunches30 seconds30 seconds30 seconds30 seconds30 seconds30 seconds
Russian Twists
(Abs)
12 reps per
side
12 reps per
side
12 reps per
side
12 reps per
side
12 reps per
side
12 reps per
side

Day 5: Legs

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Squats
(Legs)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Lunges
(Legs)
12 reps per
leg, light
10 reps per
leg, light
8 reps per
leg, moderate
6 reps per
leg, moderate
8 reps per
leg, heavy
10 reps per
leg, heavy
Leg Press
(Legs)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Calf Raises
(Legs)
12 reps,
body weight
10 reps,
body weight
8 reps,
body weight
6 reps, added
weight
8 reps,
added
weight
10 reps,
added
weight

Day 6: Arms

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Barbell Curl
(Biceps)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Tricep Dip
(Triceps)
12 reps,
body
weight
10 reps,
body
weight
8 reps,
body
weight
6 reps,
added
weight
8 reps,
added
weight
10 reps,
added
weight
Hammer Curl
(Biceps)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Tricep Pushdown
(Triceps)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Concentration
Curl (Biceps)
12 reps per
arm, light
10 reps per
arm, light
8 reps per
arm, moderate
6 reps per
arm, moderate
8 reps per
arm, heavy
10 reps per
arm, heavy
Skull Crushers
(Triceps)
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Cable Crunches12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Russian Twists12 reps per
side
12 reps per
side
12 reps per
side
12 reps per
side
12 reps per
side
12 reps per
side

Day 7: Full Body

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Squats12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Bench Press12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Bent-over
Rows
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Overhead
Press
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Deadlifts12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy

Pyramid training with dumbbells

If you are going to workout with dumbbells only, here is a Pyramid training with dumbbells
routine.

Day 1: Chest and Triceps

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Push-ups12 reps10 reps8 reps6 reps8 reps10 reps
Dumbbell
Bench Press
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Incline
Dumbbell
Press
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Tricep Dips12 reps,
body weight
10 reps,
body weight
8 reps,
body weight
6 reps, added
weight
8 reps,
added
weight
10 reps,
added
weight
Dumbbell
Tricep
Extension
12 reps,
light
10 reps, light8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy

Day 2: Back and Biceps

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Bent-over
Rows
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Single-arm
Dumbbell
Rows
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Dumbbell
Pullover
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Bicep Curls12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Hammer Curls12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy

Day 3: Rest or Light Cardio

Day 4: Legs

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Squats12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Lunges12 reps/leg,
light
10 reps/leg,
light
8 reps/leg,
moderate
6 reps/leg,
moderate
8 reps/leg,
heavy
10 reps/leg,
heavy
Dumbbell
Step-ups
12 reps/leg,
light
10 reps/leg,
light
8 reps/leg,
moderate
6 reps/leg,
moderate
8 reps/leg,
heavy
10 reps/leg,
heavy

Day 5: Shoulders and Abs

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Shoulder
Press
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Lateral
Raises
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Front
Raises
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Russian
Twists
12 reps,
body weight
10 reps,
body weight
8 reps,
body weight
6 reps,
added
weight
8 reps,
added
weight
10 reps,
added
weight
Plank30 sec, body
weight
30 sec, body
weight
30 sec, body
weight
30 sec, body
weight
30 sec, body
weight
30 sec, body
weight

Day 6: Rest

Day 7: Arms and Abs

ExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Dumbbell
Bicep
Curls
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Tricep
Dumbbell
Kickbacks
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Dumbbell
Hammer
Curls
12 reps,
light
10 reps,
light
8 reps,
moderate
6 reps,
moderate
8 reps,
heavy
10 reps,
heavy
Tricep
Overhead
Extension
12 reps,
body weight
10 reps,
body weight
8 reps,
body weight
6 reps,
added
weight
8 reps,
added
weight
10 reps,
added
weight
Russian
Twists
12 reps,
body weight
10 reps,
body weight
8 reps,
body weight
6 reps,
added
weight
8 reps,
added
weight
10 reps

Pyramid Training Vs. Traditional Resistance Training

Both pyramid training and normal resistance training are good approaches to training. Pyramid
training is not superior to traditional training in terms of hypertrophy gains.

However, pyramid training brings variety to your training. If you have been following traditional
training methods, you should give pyramid training a go!

Is pyramid training better than other training methods

Pyramid training appears to be a good strategy of targeting muscle hypertrophy. When you
switch for your regular 3*8 training method to pyramid training, you may notice immediate
benefit.

However, research shows that pyramid training is not superior to other training methods in
terms of physiological responses, strength gains and muscle hypertrophy.

References

https://www.mdpi.com/2673-8392/1/2/35

https://pubmed.ncbi.nlm.nih.gov/37330772/

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