Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
If you have been struggling to make progress with your current workout routine I think I got the right program for you.
This 8 week pyramid workout routine is a great routine that shocks the body into NEW growth by utilizing higher and lower reps ranges during each exercise to help increase strength and hypertrophy.
With most workout routines, you will either focus on strength (lower rep ranges with heavier weights) or hypertrophy “muscle gain” (moderate to higher rep ranges with moderate weight).
Strength and hypertrophy routines are effective. Although, even the BEST programs start to get stale and the body will soon adapt.
This 8 week plateau busting pyramid workout routine will help you break through that plateau! The pyramid routine is based around the rep ranges you use for each exercise.
8 Week Plateau Busting Pyramid Workout Program
Each exercise will have an odd number of sets 3,5,7. You will start with a lighter weight with a higher rep range. Your middle sets will be heaviest with a lower rep range, and then you will return to lighter more moderate weight again for higher reps.
Make sure when picking a weight you use one that you fail in the rep range laid out for you in the program. And make sure your form is still correct throughout the entire set.
Example:
- Set 1: 12 Reps with 40 lbs
- Set 2: 9 Reps with 50 lbs
- Set 3: 6 Reps with 60 lbs
- Set 4: 9 Reps with 50 lbs
- Set 5: 12 Reps with 40 lbs
Time to get to work!
Monday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Leg Extension | 3 | 20, 15, 20 |
| 1b. Lying Leg Curls | 3 | 20, 15, 20 |
| 2. Barbell Squats | 5 | 15, 12, 10, 12, 15 |
| 3. Stiff Leg Deadlifts | 5 | 15, 12, 10, 12, 15 |
| 4. Wide Stance Leg Press | 5 | 25, 20, 15, 20, 25 |
| 5a. Machine Standing Calf Raises | 5 | 20, 15, 12, 15, 20 |
| 5b. Seated Calf Raises | 5 | 20, 15, 12, 15, 20 |
Tuesday: Chest & Abs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Bench Press | 7 | 12, 10, 8, 6, 8, 10, 12 |
| 2. Incline Barbell Bench | 5 | 10, 8, 6, 8, 10 |
| 3. Dumbbell Fly | 5 | 20, 15, 12, 15, 20 |
| 4. Rope Crunch | 5 | 15, 12, 10, 12, 15 |
| 5. Decline Sit Up | 5 | 25, 20, 15, 20, 25 |
Wednesday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Barbell Curls | 5 | 12, 10, 8, 10, 12 |
| 1b. Skullcrushers | 5 | 12, 10, 8, 10, 12 |
| 2a. Preacher Curls | 5 | 20, 15, 12, 15, 20 |
| 2b. Reverse Grip Straight Bar Pushdown | 5 | 20, 15, 12, 15, 20 |
| 3a. Hammer Curls | 5 | 15, 12, 10, 12, 15 |
| 3b. Tricep Dips | 5 | 15, 12, 10, 12, 15 |
Friday: Back & Traps
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pull Downs | 5 | 20, 15, 12, 15, 20 |
| 2. Barbell Rows | 7 | 12, 10, 8, 6, 8, 10, 12 |
| 3a. Dumbbell Pullover | 7 | 20, 15, 12, 10, 12, 15, 20 |
| 3b. Cable Rows | 7 | 20, 15, 12, 10, 12, 15, 20 |
| 4a. Close Grip Lat Pull Down | 5 | 12, 10, 8, 10, 12 |
| 4b. One Arm Dumbbell Row | 5 | 12, 10, 8, 10, 12 |
| 5. Behind the Back Shrug | 5 | 10, 8, 6, 8, 10 |
| 6. Dumbbell Shrug | 3 | 15, 12, 15 |
Saturday: Shoulders & Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Seated Military Press | 7 | 12, 10, 8, 6, 8, 10, 12 |
| 2. Dumbbell Lateral Raise | 5 | 30, 25, 20, 25, 30 |
| 3. Rear Delt Machine Fly | 5 | 15, 12, 10, 12, 15 |
| 4. Barbell Upright Row | 3 | 12, 10, 12 |
| 5a. Alternating Dumbbell Curl | 7 | 20, 15, 12, 10, 12, 15, 20 |
| 5b. Close Grip Bench Press | 7 | 20, 15, 12, 10, 12, 15, 20 |
Dedicate yourself 6-8 weeks of HARD WORK in the gym with this program and you are bound to break through that plateau and get the improvements you are looking for.
As always if you have any question or comments please response below or just email me directly: AlexBigStew@gmail.com I always answer all my emails and are here to help!
82 Comments
Hiya
Hope you are all well and doing good your end. I want to add cardio to this routine. How long would you recommend per session and how often in the week?
Many thanks to you all.
Jobi
20 minutes after every workout day. Rest completely on the days off.
I Love This. ❤️
How would you recommend incorporating cardio into this program?
Do it first thing in the AM on an empty stomach, Jordan, or do it after the workouts are over. Just don't go hard on cardio before weights.
Hello, i have tried this split and it definitely helps me to build more strength and gain lean muscle , i used the progressive overload startegy every single week adding some weights. Great training program ! Thank you.
Hello i need to replace skullcrushers with which exerxice that target the same muscle? Thanku
Hi, Khodor. Why can't you perform skullcrushers? I don't want to make a recommendation that you wouldn't be able to use effectively.
Hello,
What is the best program to gain mass after completing this program?
Thank you
Here you go, Mehdi. Try this one next.
https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout
Hello, in this workout can we change the exercises or can we continue until the end of the 8week program?
Hi, Mehdi. If there are exercises you can't do in this program, the M&S Exercises section has numerous exercises you can choose from to substitute for the exercises you want to replace.
Hello, It's not about " doing them or if some of them are hard to me to do" , actually what I meant is if I can change the exercices so I can try each time new ones. Instead of doing the same exercices for 8 weeks.
You can if you want, but the results may not be the same. The whole point of a program like this one is the structure and consistency behind it. If you change the exercises every week, then it could be more difficult to monitor how you're improving.
You have sometimes 5 exercises in A superset . Can you explain this please. I was under the impression in a superset you alternate bewtween 2 or 3. How so you alternate with 5 ? is is kike a small circuit?
Jan Bruinsma -
You do 5 different exercises as conventional sets. Meaning, you complete the required amount of sets for each exercise before moving on to the next exercise. This applies to exercises listed as 1, 2, 3, 4, 5, etc.
For the exercises listed as 5a, 5b, etc. Those are the only supersets.
thanks yoshi and abigail for your answers . i have another question about rest periods how much rest we can take between sets
Hey Rocky - rest between sets can be 60-90 seconds
can we do normal leg press in place of wide stance leg press sometimes
Hey Rocky - yes you can
does this program will help to build more muscle mass
This one definitely adds muscle & strength, Rocky.
What % of your 1RM should you be using? For example, the 15-20 rep ranges. Should I be using 60-70% of my 1RM?
Hi, could I replace the ab exercises with some other/extra chest exercises, if so what ?
When do we take a rest and how for how long?
I tied this and loved it make sore in places that I never felt before but this is the first week
Hey Alex, just a quick question. On shoulders and arms day, do you repeat alternate hammers 20 sets per each arm, or is it 10 on each? Thanks!
after the 8 weeks finish, can you suggest a next workout, please?
If I made some changes especially on back & leg days , is that ok? because I have a back injury and want to take it slow
Why would you ask such a question?
Why would you ask such a question?
Which protine powder, Bcaa, and creatine is best for body building??
Hi Tapash,
All of our top products can be found here: https://www.muscleandstrength.com/store/top-sellers
Personally, I'm a fan of the following:
Protein - https://www.muscleandstrength.com/store/msn-100-whey-protein.html
BCAA - https://www.muscleandstrength.com/store/xtend-energy.html
Creatine - https://www.muscleandstrength.com/store/msn-100-pure-creatine.html
Hope this helps!
I want to know what's the perfect time to take protein, bcaa, creatine and weight gainers and diet plans also.
I want to know what i have to do in daily life
Hi Tapash,
You might find this expert guide a helpful read: https://www.muscleandstrength.com/expert-guides/muscle-building
Can this be done one A Monday thru Friday routine rather than taking a day off on Thursday?
Hi Tyler,
Yes, that should be fine.
Al decir 5 conjuntos. Rep de 12 10 8 10 12 es q tengo q hacer 5 veces esto ,o es solo 1 de corrido sin descanso ?
Hi Alan,
No hablo español, lo siento si el traductor de google no está claro. Usted hace cinco conjuntos separados con un período de descanso entre el conjunto. En el primer set haces 12 repeticiones y luego descansas. Repita hasta que haya terminado todos los conjuntos antes de pasar al siguiente ejercicio.
Josh Why arms twice a week but everything else only once a week
Hi Steve,
I'm not 100% sure as I didn't write this workout program. My thinking is this:
1. Arms are fun to train :)
2. Sometimes tricep conditioning can be the limiting factor on pressing motions, so maybe the intent was to improve here.
3. Big arms can make the whole body appear bigger and are a feature everyone sees every day.
Hope this helps!
Whats the rest between each set?
Can u do cardio ?
Hi Vikram,
Yes, you can add cardio to this program.
Hi,
What's the rest between sets on each excersize?
Thanks
Does 5a and 5b mean super set?
Hi Abdullah,
Yes.
Hope this helps!
Does 5a and 5b mean super set?
Hi Abdullah,
Yep.
Hope this helps!
No. If you read the article. A) of for one week and B) is for the next week. Example. Do all the workouts, and do the A's the first week, then B's the next week.