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
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Bench Press | 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 | 12 reps, light | 10 reps, light | 8 reps, moderate | 6 reps, moderate | 8 reps, heavy | 10 reps, heavy |
| Tricep Dips | 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, light | 8 reps, moderate | 6 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
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 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, light | 8 reps, moderate | 6 reps, moderate | 8 reps, heavy | 10 reps, heavy |
Day 2: Back and Biceps
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 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, light | 8 reps, moderate | 6 reps, moderate | 8 reps, heavy | 10 reps, heavy |
Day 3: Rest or Active Recovery
Day 4: Shoulders and Abs
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 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 |
| Crunches | 30 seconds | 30 seconds | 30 seconds | 30 seconds | 30 seconds | 30 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
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 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
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 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 Crunches | 12 reps, light | 10 reps, light | 8 reps, moderate | 6 reps, moderate | 8 reps, heavy | 10 reps, heavy |
| Russian Twists | 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 7: Full Body
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Squats | 12 reps, light | 10 reps, light | 8 reps, moderate | 6 reps, moderate | 8 reps, heavy | 10 reps, heavy |
| Bench Press | 12 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 |
| Deadlifts | 12 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
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Push-ups | 12 reps | 10 reps | 8 reps | 6 reps | 8 reps | 10 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 Dips | 12 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, light | 8 reps, moderate | 6 reps, moderate | 8 reps, heavy | 10 reps, heavy |
Day 2: Back and Biceps
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 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 Curls | 12 reps, light | 10 reps, light | 8 reps, moderate | 6 reps, moderate | 8 reps, heavy | 10 reps, heavy |
| Hammer Curls | 12 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
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Squats | 12 reps, light | 10 reps, light | 8 reps, moderate | 6 reps, moderate | 8 reps, heavy | 10 reps, heavy |
| Lunges | 12 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
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 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 |
| Plank | 30 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
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 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.