Workout Routine

Pyramid

by jbatistacosta

Programa pirâmide

Starting TM is 90% of 1RM.

Workouts

Dia 1 - Base

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
60% TM
5
60 sec
3
80% TM
5
60 sec
4
82% 1RM
3
180 sec
5
85% TM
5
180 sec
6
85% TM
5
180 sec

squat

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
60% TM
5
60 sec
3
80% TM
3
60 sec
4
85% 1RM
5
180 sec
5
85% TM
7
180 sec
6
85% TM
7
180 sec
7
85% TM
7
180 sec
8
85% TM
7
180 sec
9
85% TM
7
180 sec

military press

9 sets

Pause Deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
60% TM
5
180 sec
3
80% TM
3
180 sec
4
75% 1RM
5
180 sec
5
75% 1RM
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Pause Deadlift

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

bulgarian split squat

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

leg curl

4 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE8
10
100 sec

Seated Calf Raise

4 sets

Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

Calf Extension

4 sets

Dia 2 - Base

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

incline bench press

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

triceps extension

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

squat

1 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

romanian deadlift

3 sets

Workout 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets